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

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

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

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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.
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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 - HGX-FIT

Metcon (No Measure)

400 m (your choice)

3-5-7-9-11-13 burpee deadlift (50/35)

10 vups

20 gorilla rows (50/35)

Finisher (No Measure)

100 weighted sit-ups

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

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Double Dare (5 Rounds for weight)

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Elbow

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%
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Stimulus: Absolute Strength / Hypertrophy and Structural Support

Workout Flow: This workout is meant to be more of an accessory strength metcon with the goal of still touching on some heavy Deadlifts for those looking to keep this lift primed as we move away from it a bit during this cycle. The pulling volume coming down can allow for a little more heightened nervous system speed and power development, but some may want to keep the absolute strength gains and growth hormone response from the use of heavy Deadlifts. Treat each 4:00 segment as a strength circuit.

[Double Dare: Levels] (5 Rounds for weight)

Level 2:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

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Level 1:

Every 4:00 x 5 Sets

3-5-7-9-11 Block Deadlifts

9 Strict Knee Raises

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

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Masters 55+:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

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Competitor:

Full Rest Day

--

Big Class Option

As prescribed

--

Hotel Gym / Travel / Limited Equipment

Every 4:00 x 5 Sets

7-9-11-13-15 Dumbbell Deadlifts

9 Strict Knee to Chest

18 Gorilla Rows

Choice on Loads

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

Optional Accessories (Checkmark)

For Completion

12:00 EMOM

minute 1: 15/12 Calorie Ski Erg

minute 2: 15 Weighted GHD Hip Extensions

minute 3: -Max Wall Sit

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 - Uniquely Abled Fitness

Partner Warm-up

2x through together

100 m jog

5/5 sit-ups and hold your partner's feet

Front Squat (5x5 build on the 1:30)

Summertime Fun! (No Measure)

Station 1: Box burpees

Station 2: Wall ball to target/line

Station 3: Plate ground to overhead

Station 4: Walking lunges

Station 5: Rest
If time: max plank

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)

3 Sets, For Quality

1:00 Row

200m Run

6 Inchworm to Hollow Body

10 Bear Plank Shoulder Taps

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Dumbbell Goblet Squats

Salute Your Shorts (Time)

3 Person Team, Waterfall

5 Rounds, For Time

300/250m Row

20/15 Push-Up

200m Run(A: 14/11 Cal Bike)

10 DB Thrusters (Rx50/35, S 40/25)
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Goal: 20:00-25:00

Time Domain: 30:00

Strategy and Flow: The workout will begin with the first teammate on the rower, once they are out of the way then the second teammate can get on the rower to complete 300/250m, and finally once they are out of the way then the third teammate will begin the rower. Due the fact that there are 4 stations and 3 teammates we are looking for the team to try to stay moving throughout much of this workout with very little rest periods once everyone is into the waterfall. The expectation is that at some point there will be a rest period as the rower will become the bottleneck of this workout. The idea is to try to keep this train moving as long as possible.