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 - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3:00 Cardio Choice

-

2 Sets, For Quality

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

3 Sets

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Hollow Hold

10 Air Squats

Spongebob (5 Rounds for reps)

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls (Rx 20/14, S 16/12)

18 Toes to Bar

-Max Burpee Box Jump Overs (Rx24/20, S 20/16″)

Rest 2:00 between sets
-

Stimulus: Muscular Endurance Intervals / Quad + Midline Interference

Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.

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

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Machine of choice

Cat-Cow

Thoracic Rotations

Bird Dogs

Clamshells

Air squats

A: 4 Sets (Weight)

4 Sets:

6-8 Staggered Hip Thrusts @ 1230 (ea side)

8-12 Banded Lat Pull-Downs

*Record hip thrust weight. Note band used for lat pull-downs in notes.

B: 3 Rounds (Time)

3 Rounds:

10-12 Alt Step-Ups

10-12 Alt DB Hang Clean & Press

10-12 Russian Twists (R + L = 1rep)

20-30sec Offset OH + Farmer Carry (ea side)

Score = time to complete 3 rounds

Cooldown (No Measure)

Butterfly stretch

Single leg hug-the-knee 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 - Legends

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Metcon (No Measure)

Partner training

Partner 1:

100' KB Farmers carry

10 KB sumo deadlift

10 KB high pull

10 KB swings

Partner 2:

200m walk

20 Box step ups

***Both partners start at the same time

***Continue to switch after each set

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, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

10 Reactive Quarter Squat Jumps

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

-

3 Sets

1-3 Back Rack Jump to Split

1-3 BTN Press in Split

1-3 Jerk Recovery, Front Foot Step Back First

1 Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

Quailman (3 Rounds for reps)

9:00 EMOM

min 1: 18 /14 Cal Row or Ski or 13/10 Cal Bike

min 2: Max Clean & Jerk (Rx135/95, S 115/75)

min 3: Rest
Stimulus: Barbell Cycling and Conditioning

Strategy: The goal here is to have the bike be at a pace that is challenging, but not deadly. We want to hit the bike at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds

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)

Bench press

5x5 at 78-82%

B/T each set. 10 diamond push-ups

Then..

5 sets

10 BB close grip bench press

10 DB pull overs

15 DBs standing flys

***

5 sets

8 Seated shoulder press (65-68% for 1RM)

B/T each set. 10 DBs front delt raises and 10 DBs rear delt 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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Machine of Choice

Cat-Cow

Scap Push-Ups

Alt Active Pigeon

Deadbugs

Glute Bridges

A: 4 Sets (Weight)

4 Sets:

6-8 Bulgarian Split Squats w/IR @ 3010 (ea side)

8-10 Inverted Rows

*Record BSS weight.

B: 3 Rounds (Time)

3 Rounds:

1min Cals on Machine*

8-10 Elevated Push-Ups

8-10 Goblet Squats

8-10 Side Plank Rotations (ea side)

Score = time to complete 3 rounds

*Use a moderate pace on the machine in round 1 and then try to match a consistent amount of calories in rounds 2 and 3

Cooldown (No Measure)

Pigeon stretch

Open book stretch

Legs on wall downtrain breathing