Workout of the day

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

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3 Sets, For Quality

5 Up Downs

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

Strict Press + Push Press (Weight)

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ 75% + of Strict Press

Vice Grip (Time)

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: (Rx50/35, S 40/25)
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***TEAM PRVN TUESDAY***

Goal: 13:00-15:00

Score: Time

RPE: 8/10

Primary Objective: Unbroken Chest to Bars As Long As Possible

Secondary Objective: Send the Final 20 Burpees

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

15 wall ball or dumbbell box step ups

100m wall ball or dumbbell walk

15 box step ups

******

12 barbell shoulder to overhead

10/10 dumbbell shoulder press

10 Letters Y,T,W

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench press 5x3 at 88%

Into…4 sets

20 DBs incline bench press

20 DBs close press

20 DBs barrel press

20 DBs fly scoops

Max effort push-ups

****

Core

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Machine of choice

Offset pelvis lifts

Offset cat-cows

Deadbugs

Wall-assisted hip airplanes

Banded lateral side steps

A: 4 Sets (Weight)

4 Sets:

8 KB Staggered Stance Deadlifts w/Internal Rotation (ea side)

10 Pallof Press Rotations (ea side)

*Record KB weight

B: 4 Rounds (Weight)

4 Rounds:

10 Alt KB Side Lunges w/Knee Raise

12 Straight Arm Banded Lat Pulls

20sec Crawling (ea direction)

* record KB weight

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Legs on wall downtrain breathing

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Jump Rope

:15 sec Transition

-

1:00 Alternating Active Pigeon Stretch

30/30 second Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

2 Sets

10 Romanian Deadlifts

10 Russian Kettlebell Swings

:30/:30 sec Side Plank

:30 sec Dead-Bugs

Deadlift (Every 3:00 minutes, 4 Sets

3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%
)

*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.

Bulldozer (4 Rounds for calories)

For Max Calories

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts (Rx 275/185, S 225/155)

50 Double Unders (A: 100 singles)

-Max Cals in the Remaining Time

Rest 1:00 b/s
--

Stimulus: Posterior Chain / Muscular Endurance

RPE: 8/10

Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories

Secondary Objective: Complete 20/16+ Cals per interval

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (Checkmark)

2:00 minute Air Bike

-

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

-

3 Sets, For Quality

15 Glute Bridge Banded Pull-Aparts

8 Burpees to Target

5 Strict Knee to Chest

Bench Press (Every 2:30, 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 83%
Set 4: 3 Reps @ 85%
Set 5: 2 Reps @ 85%+

*Immediately after each set of Bench Press perform 3 Plyometric Push-Ups)

Nichlas (3 Rounds for time)

3 Sets, For Time

5-4-3-2-1 Push-Ups

1-2-3-4-5 Burpee Pull-Ups

Rest 90 seconds between sets

Score = Slowest Set

Goal: 2:00-3:00/Set
Primary Objective: Even Split Across

Secondary Objective: Slightly descending splits from 1-3. This would look like, 2:30, 2:28, 2:25

RPE: 7/10

[Levels: Nichlas] (3 Rounds for time)

Level 2:

As prescribed

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Level 1:

3 Sets, For Time

5-4-3-2-1 Box Elevated Push-Ups

1-2-3-4-5 Burpee Jumping Pull-Ups

Rest 90 seconds between sets

----

Masters 55+:

As prescribed

----

Competitor:

Rest Day

--

Big Class Option

As prescribed

--

Hotel Gym / Travel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

5 Sets

5 Tempo Ring Pull-Up (5151)

5 Tempo Ring Dips (5151)

-Max L-Sit Hold

Rest as needed between sets and exercises

*Can do this with a Toenail spot assist and work through the range of motion with just a small amount of assistance to keep the tempo strict and really work on the control here.