Workout of the day

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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)

2:00 minute Machine Choice

-

:20 Wall Thoracic Extensions

:30/:30 Couch Stretch

1:00 Alternating 90-90 Hip Switch

-

3 Sets, For Quality

25 Double Unders or 35 Single Unders

12 Wall Facing Shoulder Taps

10 Alternating Lateral Lunges

20 second Glute Bridges

Back Squat (Every 3:00 x 3 Sets
9 @ 65-70% of 1RM)

Gotta Hand It to You (AMRAP - Rounds and Reps)

10:00 AMRAP

5 Deadlift

25ft Handstand Walk (A: 2 wall walks)

50 Double Unders (A: 100 singles)

Barbell: (Rx 275/185, S 225/155)
-

Goal: Complete 5+ Rounds

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts

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)

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

5/5 Worlds Greatest Stretch

5/5 Single Arm Ring Rows 2020 Tempo

10 Alternating Cossack Squats

Partner Maxton (Time)

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

Rx: With Weight Vest

♀ 14-lb vest, 20-inch box

♂ 20-lb vest, 24-inch box
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.

Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.

According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”

First posted Nov. 11, 2021.

Primary Objective: Complete within the goal time domain

Secondary Objective: Split the work evenly across partners

[Maxton: Levels] (Time)

Level 2:

13 rounds for time with a Partner of:

8 banded strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Level 1:

13 rounds for time with a Partner of:

8 Ring Rows

20 box step-ups

16 Burpees

No weight Vest

20’’ Box

Masters 55+:

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Big Class Version:

As prescribed

Competitor:

As prescribed, Solo

Travel/Hotel:

As prescribed, Step-Up on 20’’ Bench or Chair

PRVN Recovery #5 (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

Optional Accessories (Checkmark)

4 Sets

:15 Chin over Bar Pull-Up Hold

5 Strict Ring Dips

:15 Top of Ring Dip Support Hold

Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements

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 - 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

View Public Whiteboard

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

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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