31May
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 run
Arm circles
Banded pull-aparts
Leg kickovers
Hollow rocks
Superman
DB floor press
Waterfall (AMRAP - Rounds and Reps)
15 bench press
10 dual db box step ups/ski Erg cal ???
5 devil's press/10 db snatch
*One partner must complete the move before the other partner starts
31May
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
Warm-up (No Measure)
Row
Glute Bridges + Walkouts
Deadbugs
Leg Swings
Inchworms
A: 4 Sets (Weight)
4 Sets:
8 KB Staggered Stance Deadlifts (ea side)
30-45sec Elevated High Plank to Elbow
*Record KB weight
B: 3-4 Rounds (Weight)
3-4 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
30May
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
Warm-Up (Checkmark)
2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
----
2 Rounds
30 sec Row
30 sec Shuttle Runs (25/25ft, 7.5/7.5m)
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
"Northern Wind" (AMRAP - Rounds and Reps)
20:00 AMRAP
450/400m Row or Ski
300m Run (A: 25cal bike)
15ft Handstand walk (A: 2 WallWalks)
5* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round
Primary Objective: Complete ~5 rounds
Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout
Stimulus: Aerobic Threshold / Gymnastics Conditioning
RPE: 7/10
Mobility
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
30May
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
10 Ring rows
10 Ring push-ups
10/10 Zottman curls
10/10 Hammer curls
***
10 KB deadlift/RDL
10 KB high pull
Walking 200m
30May
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)
8 sets
8 Pendlay rows (135/105)
8 BB shrugs (from the rig) )225/185)
***
3 sets
8/8 DBs Gorilla rows
12 BB drag curls
3 sets
8/8 DBs Renegade rows
“21” weighted
29May
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
Warm-Up / Body Heat
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
Barbell Prep
3 Sets, Building Loads
Hang Snatch High Pull
Hang Power Snatch
Overhead Squat
Snatch Balance
Squat Snatch
Snatch Complex (5 Rounds for weight)
Every 2:00 minutes, 5 Sets
2 Hang Power Snatch + 1 TnG Squat Snatch
Perform all sets between 80-90% of 1RM Power Snatch.
Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension. The complex must be unbroken.
Momentum (Time)
7 Rounds for Time
7 Hang Power Snatch
9 Push Press
35 Double Unders (A: 70 Singles)
Barbell: (Rx 95/65, S 75/55)
Goal: 7:00-11:00
Time Cap: 12:00
Primary Objective: Remain Unbroken on all movements
Secondary Objective: Complete each round of the triplet in under 1:45
Stimulus: Barbell Cycling and Efficiency
RPE: 8/10
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose