05Jun
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 (No Measure)
400m Group Run
-
: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
-
2 Rounds, For Quality
10 Wall Lean March
10 Bootstrap Squats
10 Alternating V-Ups
10 Pause Glute Bridges (2sec)
Back Squat (Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+
3 Depth Jump to Box Jump)
Wall-E (AMRAP - Rounds and Reps)
20:00 AMRAP
400m Run (A: 27/22 Cal Bike)
30 Wall Balls (Rx 20/14, S 16/12), 10/9ft
20 GHD Sit-Ups (A: V-ups)
---
Goal: 4-5 Rounds
Stimulus: Midline / Quad Stamina / Threshold Intensity
RPE: 7/10
Primary Objective: Complete 4+ Rounds
Secondary Objective: Increase intensity and decrease round split on each round of this workout.
Optional Accessories / Core Finisher (Checkmark)
8:00 for Quality
5 Hollow Roll to V- Up *over and back is 1 rep
8 Ring Body Saws
10 Plank Hip Twist s *over and back is 1 rep
04Jun
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)
Incline bench press 5x3 at 88%
Into…4 sets
20 DBs incline bench press
20 DBs close press
20 DBs barrel press
20 DBs fly scoops
Max effort push-ups
****
Core
04Jun
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
15 wall ball or dumbbell box step ups
100m wall ball or dumbbell walk
15 box step ups
******
12 barbell shoulder to overhead
10/10 dumbbell shoulder press
10 Letters Y,T,W
04Jun
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 (No Measure)
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions
-
3 Sets, For Quality
5 Up Downs
10 Bar Kip Swings
10 Alternating Dumbbell Hang Snatch
5/5 Dumbbell Windmills
Strict Press + Push Press (Weight)
Every 2:00 minutes, 4 Sets
4 Strict Press + 4 Push Press
@ 75% + of Strict Press
Vice Grip (Time)
For Time:
8 Rounds
4 Dual Dumbbell Devils Press
7 Chest to Bar Pull-Ups
-into-
40 Lateral Burpees Over Dumbbells
Dumbbells: (Rx50/35, S 40/25)
---
***TEAM PRVN TUESDAY***
Goal: 13:00-15:00
Score: Time
RPE: 8/10
Primary Objective: Unbroken Chest to Bars As Long As Possible
Secondary Objective: Send the Final 20 Burpees
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
03Jun
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)
Machine of choice
Offset pelvis lifts
Offset cat-cows
Deadbugs
Wall-assisted hip airplanes
Banded lateral side steps
A: 4 Sets (Weight)
4 Sets:
8 KB Staggered Stance Deadlifts w/Internal Rotation (ea side)
10 Pallof Press Rotations (ea side)
*Record KB weight
B: 4 Rounds (Weight)
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
03Jun
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 (No Measure)
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition
-
1:00 Alternating Active Pigeon Stretch
30/30 second Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
-
2 Sets
10 Romanian Deadlifts
10 Russian Kettlebell Swings
:30/:30 sec Side Plank
:30 sec Dead-Bugs
Deadlift (Every 3:00 minutes, 4 Sets
3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%
)
*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.
Bulldozer (4 Rounds for calories)
For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts (Rx 275/185, S 225/155)
50 Double Unders (A: 100 singles)
-Max Cals in the Remaining Time
Rest 1:00 b/s
--
Stimulus: Posterior Chain / Muscular Endurance
RPE: 8/10
Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories
Secondary Objective: Complete 20/16+ Cals per interval
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold