15Jul
Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Breathing on all-fours
Cat-Cow
Scap Push-Ups
Bear Plank w/ball squeeze
90/90 Hip Shifts
Bootstrap Squats
Band Pull Aparts
A: 3 Sets (Weight)
3 Sets:
6-8 Single Leg RDLs (ea side)
8-10 Banded Hip Thrusts
~Rest as needed b/w sets~
*Record RDL weight. Add band used in notes.
B: 3 Sets (3 Rounds for reps)
3 Sets:
8-10 Incline/Banded Push-Ups
8-10 Inverted Rows (1-2sec pause at top)
*Record reps completed and add variation used in notes.
C: AMRAP (AMRAP - Rounds and Reps)
16 Alt DB Hang Snatch
20-30sec Copenhagen Plank (ea side)
Cooldown (No Measure)
Single leg forward fold
Adductor rockbacks
Child's pose downtrain breathing
14Jul
Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets, For Quality
5 Inchworm to Hollow
20 Plank Shoulder Taps
5/5 Single Arm Half Kneeling Kettlebell Clean + Windmill Press
:30-:45 Wall Sit
Strength + Stability Work (15 Rounds for weight)
5 Sets, For Load
1/1 Turkish Get-Ups
1/1 Sandbag to Shoulder
:30-45 Bear Hug Sandbag Hold
Rest as needed
The Wolverine (Time)
3 Rounds for Time
25 American Kettlebell Swings
25/20 Push-Ups
Kettlebell Load: (Rx53/35, S 44/26)
Goal: 5:00-7:00
Time Cap: 10:00
Stimulus: Upper Body Density
RPE: 9/10
Primary Objective: Complete each round as close to 2:00 as possible.
Secondary Objective: Maintain unbroken sets of American Kettlebell Swings
Optional Accessories (Checkmark)
4-5 Sets, For Quality
9 Floor Dumbbell Pull-Overs
12 Dumbbell Tricep Skull Crushers
15 Floor Dumbbell Chest Flys
14Jul
Announcements
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Seated (floor) strict shoulder press
EMOM 10min
5-5-4-4-3-3-2-2-1-1
*****
Buy-in, 40 DBs Curtsy lunge
20L/20R SA DB hang power cleans (50/35)
20L/20R SA DB shoulder to overhead
40 DBs Deadlits
Cash out 250M farmers carry
13Jul
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Functional Fitness
Warm-Up (Checkmark)
400m Group Run
-
2 Sets
:30/:30 Active Scorpion Stretch
1:00 Alternating Active Pigeon Stretch
-
3 Sets
:20 Wall Supported Handstand Hold
10 Alternating V-Ups
:20 Lateral Shuffle x (25/25ft, 7.5/7.5m)
Shaggy and Scooby (Time)
Partner Workout
10 Rounds for Time (5 Rounds / Partner)
2 Wall Walks
4 Shuttle Runs
20 Abmat Sit-Ups
4 Shuttle Runs
1 Shuttle Run = (25/25ft, 7.5/7.5m)
1:1 Work to Rest Ratio
-
Goal: 18:00-22:00
Time Cap: 25:00
Stimulus: Midline Stamina and Conditioning
RPE: 7/10
Primary Objective: Complete each round as close to 2:00 as possible
Secondary Objective: Maintain unbroken Wall Walks. This means as soon as you come down from one, you go right back into the next rep.
[Shaggy and Scooby: Levels] (Time)
Level 2:
As prescribed
---
Level 1:
Partner Workout
10 Rounds for Time (5 Rounds / Partner)
2 Wall Walks to 20’’ off the Wall
3 Shuttle Runs
20 Abmat Sit-Ups
3 Shuttle Runs
1 Shuttle Run = (25/25ft, 7.5/7.5m)
1:1 Work to Rest Ratio
----
Masters 55+:
As prescribed
---
Competitor:
Kettlebell: 70/53lb, 32/24 kg
Box: 30/24’’
---
Big Class Option
Partner Workout
10 Rounds for Time (5 Rounds / Partner)
2 Wall Walks
4 Shuttle Runs
20 Abmat Sit-Ups
100m Sprint
1 Shuttle Run = (25/25ft, 7.5/7.5m)
1:1 Work to Rest Ratio
----
Hotel Gym / Travel / Limited Equipment, Solo
As prescribed
Mobility (Checkmark)
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (AMRAP - Reps)
5:00 AMRAP
-Max Wall Facing Handstand Hold
*Every time you break perform 10 V-Ups
1 sec = 1 rep
12Jul
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3:00 Cardio Choice
-
2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
-
3 Sets
Back Rack Jump to Split
BTN Press in Split
Jerk Recovery, Front Foot Step Back First
Split Jerk + Recovery
Can add light loads to the specific barbell prep if necessary
Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%)
*For the pause split jerk, hold the dip and catch for 1 second each.
*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.
Pantera (AMRAP - Rounds and Reps)
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: (Rx 185/125, S 155/105)
--
Goal: ~8+ Rounds
Stimulus: Push Pull / Power Output
RPE: 7/10
Primary Objective: Complete the barbell complex and chest to bar unbroken
Secondary Objective: Maintain as close to 1:00 / round as possible
12Jul
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Cat-Cow
Scap Push-Ups
Alt Active Pigeon
Deadbugs
Glute Bridges
A: 3 Sets (Weight)
3 Sets:
6-8 Single-Leg KB Deadlift (ea side)
15-30sec Banded Side Step (ea side)
~Rest as needed b/w sets~
*Record DL weight.
B: 3 Sets (Checkmark)
3 Sets:
8-10 Incline Push-Ups
8-10 Ring Rows
C: AMRAP (AMRAP - Rounds and Reps)
1min Moderate Pace Cals on Machine
8 Pallof Press Squats (right side)
30-45sec Plank or Quadruped DB Pull Throughs
8 Pallof Press Squats (left side)
Cooldown (No Measure)
Single leg forward fold
Adductor rockbacks
Child's pose downtrain breathing