Workout of the day

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

10 updog/down dog

10 bird dog

10 thread the needle

5 inchworm

2-3x :10-:15 dead hang

Pull-ups (7 min EMOM of set # of selected pull-up progression)

Review different pull-up progressions and choose progression/set # of reps for EMOM

Pull-up

Pull-up to low bar

Jumping pull-up

Banded pull-up

***Ring Rows if uncomfortable on the bar

Summer Stations (No Measure)

2x through

Do 1 min of work and :30 to transition

Station 1: Burpees (scaled to box)

Station 2: DB push press

Station 3: Air Squats to box

Station 4: Shuttle run

Station 5: Rest

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: (No Measure)

2 Sets, For Quality

1:00 Cardio Choice

15 Banded Good Mornings

10 Alternating Step-Ups

5 Pike Push-Ups

5 Jumping Pull-Ups

Ball and Chain (Time)

For Time

2 Rounds , With a Partner

400m Run (A: 27/22 Cal Bike)

40 Burpee Pull-Ups

400m Run

40 Deadlifts (Rx 225/155, S 165/125)

400m Run

40 Strict Handstand Push-Ups

400m Run

40 Box Jumps (Rx24/20, S 20/16″)
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Goal: 32:00-35:00

Time Cap: 40:00

Stimulus: Chipper Conditioning

RPE: 7/10

Primary Objective: Complete each round of the workout in sub 18:00 minutes

Secondary Objective: Split the work evenly with your partner

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

10 Breathing with Cat Cow

10 Thoracic Rotations (ea side)

10 Alt Deep Lunge Stretch

20 Bear Plank Shoulder Taps

10 Air Squats

A: 4 Sets (No Measure)

4 Sets:

10-12 Reverse Lunges w/Knee Drive (ea side)

8-10 Elevated Push-Ups (use couch/ chair/ table/ wall)

B: 3 Rounds (No Measure)

3 Rounds:

8-10 Goblet Squats (if no wt, sub: 12-15 air squats )

10-12 Wall Angels

15-30sec Side Plank (ea side) (*both knees bent or one knee bent like in video)

Cooldown (No Measure)

Pigeon stretch (5-10 breaths ea side)

Open book stretch (5-10 breaths ea side)

Child's pose downtrain breathing (10 breaths)

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

-

2 Sets

:30 Jump Rope Practice

5 Bootstrap Squa t with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

-

Barbell Primer

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Clean (Every 90 seconds, Until Heavy
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build)

*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.

Cap 12 Sets

Body Rock (Time)

3 Rounds for Time

75 Double Unders (A: 150 Singles)

20 Toe to Bar

10 Front Squats (Rx 185/125, S 155/105)

*Front Squats are from the Floor
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This workout was built off the 2024 Semifinal Workout #2 at this year's Semi's. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.

Core / Midline Stability (Checkmark)

3 Sets, For Quality

10 Glute Ham Raises

:30 sec Sorenson Hold

:60 sec Forearm Plank Hold

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

PVC:

Pass throughs

Around the world

Thoracic twists

Lean w/ head through

Rowing Game

Hang Power Snatch (4x5 on the 1:30, building as you go. Focus on technique.)

Friday Fun! 15 min AMRAP (AMRAP - Rounds and Reps)

100 ft. single arm kb/db farmer's carry

10 hanging knee raises (scale jump to bar)

20 jump rope (scale line hops)

10 alternating db snatch

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

8 rounds: EMOM

10 Cal

10 Pendlay rows (135/105)

Immediately into…

8 rounds: EMOM

10 Push press (95/75)

10 Cal

***

8 rounds: EMOM

10 Gorilla rows

15 BB drag curls

***

CORE