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

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:20 Bend and Bow

:20 Alternating Single Leg Toe Touches

-

1:00 Active Scorpion Stretch

:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

-

2 Sets, For Quality

10 Alternating Skater Jumps

10 Goblet Cossack Squats

:30 Wall Lean March

Steady Eddy (Time)

For Time

3 Sets

800m Run (A:54/44 Cal Bike)

50ft Dual DB Farmers Lunges

Rest 1:00

57/40 Cal Row or Ski or 40/28 Cal Bike

20 Toe to Bar

Rest 1:00

Dumbbells: (Rx50/35, S 40/25)
--

Goal: 25:00-32:00

Time Cap: 40:00

Stimulus: Grip / Leg Stamina

RPE: 8/10

Primary Objective: Complete each set in under 10:00 including the rest

Secondary Objective: Unbroken Toe to Bar Sets.

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

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

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

-

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

2 Rounds

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

Push Press (Every 2:00 x 5 Sets
7 Reps @ 65-75%

*On the last rep Pause for 5 seconds in the Overhead Position
)

Yard Sale (4 Rounds for calories)

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calories Remaining Time

Barbell: Barbell (Rx 95/65, S 75/55)

Box: (Rx24/20, S 20/16″)
-

Goal: 80/64 Calories

Score: Total Calories

Primary Objective: Cycle the Barbell in Big Sets

Secondary Objective: Earn 1:00 to Row

PRVN Recovery #2 (Checkmark)

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

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

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Legends

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Metcon (No Measure)

Every 2:00min for 42min (3 rounds)

Row/Ski

Seated single arm DB hang shoulder to overhead (switch every 5-10 reps)

Row/Ski

Seated single arm DB shoulder press (switch every 5-10 reps)

Row/Ski

Seated single arm DB hammer curls (switch every 5-10 reps)

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

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

Bench press

5x5 at 85%

B/T each set. 15 Vups

Then..

4 sets

12 DBs close grip bench press

12 DBs barrel bench press

15 DBs standing flys

***

4 sets

10 Seated shoulder press (68-70% for 1RM)

B/T each set. 10 DBs rear delt raises and 10 plate Yu raises

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)

2:00 Cardio Choice

-

1:00 Foam Roller Thoracic Spine Extension

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Squat Clean (10:00 EMOM
2 Reps @ 70-80% of 1RM)

Line Change (Time)

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Barbell: (Rx135/95, S 115/75)

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.
-

Goal: 1:45-2:15

Time Cap: 18:00

Primary Objective: Complete each set in Sub 2:30

Secondary Objective: Complete each set of Cleans unbroken

PRVN Reset (Checkmark)

1-Sets for Quality

:60/:60 Couch Stretch

:60 Child's Pose

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

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Warm-up (No Measure)

Breathing on all-fours

Cat-Cow

Scap Push-Ups

Alt Active Pigeon

Deadbugs

Glute Bridges

A: 3 Sets (Weight)

3 Sets:

6-8 Bulgarian Split Squats w/IR (ea side)

15-30sec Banded Side Step (ea side)

~Rest as needed b/w sets~

*Record BSS weight.

B: 3 Sets (2 Rounds for weight)

3 Sets:

8-10 DB Bench Press

8-10 DB Bent Over Rows (ea side)

*Record DB wt for Bench in “Round 1” and Bent Over Row in “Round 2”

C: Tabata - 8 Rounds 20sec ON 10sec OFF (No Measure)

Tabata:

Pallof Press Marches (switch sides ea round)

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Child's pose downtrain breathing