Workout of the day

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

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Warm-Up (No Measure)

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10 Alternating Goblet Cossack Squats

Paused Front Squat (Take 10:00 to Establish
1RM Pause Squat (1sec) )

Front Squat (Then
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets)

The goal is to complete all the Front Squats on a 15:00 Clock

Rolling Thunder (AMRAP - Rounds and Reps)

11:00 AMRAP

13 Deadlifts

8 Front Rack Lunges

5* Strict Handstand Push-Ups

Load: (Rx155/105, S 125/85)

Add 2 Strict Handstand Push-Ups Each Set
Goal: ~6+ Rounds

Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00

Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can

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

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Warm-Up (No Measure)

6:00 ,For Quality

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:30 Alternating Active Pigeon Stretch

10 Alternating Skater Jumps

10 Scapular Pull-Ups

The Long and Short of it (4 Rounds for calories)

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

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

into..

2 Rounds

7 Bar Muscle-Ups (A: C2B Pull Ups)

50 Double Unders (A: 100 singles)

In Remaining Time…

-Max Cal

Station 2:

30 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

50 Double Unders (A: 100 singles)

In Remaining Time..

-Max Cals

Dumbbell Load: (Rx50/35, S 40/25)

Angles Press = *Single Arm Devils Press

*No Rest between stations
Goal: 100/70 Total Bike Calories

Primary Objective: Complete each buy-in to the Echo Bike Calories in under 6:00

Secondary Objective: Achieve consistent paces across on the Echo Bike with the goal of completing 25/17 Cals each time you are on the bike

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

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 - Legends

Metcon (No Measure)

Partner training:

15 Box step-ups

15 Box squats

100M walk

****

10 KB swings

10 KB sumo high pull

10/10 DB Arnold press

100M farmers carry (high/low)

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 - HGX-FIT

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Metcon (No Measure)

Bench press: Every :90 sec

10 x 3 at 90%

Then..

3 sets

10 DBs flat bench press

10 DBs close grip press

10 DBs barrel press

***

3 sets

5 Seated shoulder press (72-75% for 1RM)

B/T each set. 10 DB pullovers

3 sets

12 DBs rear delt raises

12 DBs front delt raises

12 Plate Yu raises

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

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Warm-up (No Measure)

Cat-Cow

Thoracic Rotations

Bird Dogs

Alt Deep Lunge Stretch

Glute Bridges

A: 3 Sets (2 Rounds for weight)

3 Sets:

6-8 Bulgarian Split Squats (ea side)

8-10 Banded Hip Thrusts

~Rest as needed b/w sets~

*Record BSS weight in “Round 1”. Record Hip Thrust weight (if any) in “Round 2”.

B: 3 Sets (Weight)

3 Sets:

8-10 Single-Arm DB Z Press (ea side)

8-10 Band Lat Pull Downs

*Record DB wt for Press and band used for pull downs in notes

C: AMRAP (AMRAP - Rounds and Reps)

1min Moderate Pace Cals on Machine

10-12 DB Hang Cleans

15-20sec Offset OH + Front Rack Marches (ea side)

Cooldown (No Measure)

Pigeon stretch

Internally rotated rockbacks

Child's pose downtrain breathing

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

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, For Quality

10 PVC Pipe Pass Throughs

5 Overhead Squats

5 Snatch Balance

10 Medball Cleans

5/5 Quadruped Thoracic Rotations

Squat Snatch (On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load

Rest as needed
)

Extra Instructions / Scaling Adjustments

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of

Karabel (Time)

10 Rounds for Time

3 Power Snatch 135/95lb, 61/43kg

15 Wall Balls 20/14lb, 9/6kg

*Programmed for PRVN Affiliate July 9th, 2021
PS (Rx135/95, S 115/75)

WB (Rx 20/14, S 16/12)

Time Domain: 10:00-15:00

Time Cap: 18:00

Primary Objective: Complete each round in under 75 seconds

Secondary Objective: Remain unbroken on Wall Balls throughout

PRVN Recovery #7 (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