August 3, 2016 - No Comments! 8.3.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 2x 800m Run 2min rest between sets 4x 400m Run 2min rest between sets 8x 100m Run 1min rest between sets
August 2, 2016 - No Comments! 8.2.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 1min between sets. *Record Set 5-1 rep @ 90% B: Metcon (8 Rounds for reps) EMOM, for 16min: Odd Min: 6 Front Squats (R+135/95, Rx 115/75) + 6 Pull-Ups Even Min: 30sec of Max DU (start the at 15 seconds into the minute…finishing at 45 seconds) *Record total reps for everything each round.
August 1, 2016 - No Comments! 8.1.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (6 Rounds for time) Every 4min, for 24min (6 sets), for times: 400m Run 10-12 Burpee Box Jump-Overs (R+24/20″, Rx20/16") B: Metcon (No Measure) 10-15min of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.
July 30, 2016 - No Comments! 7.30.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Deadlift Spend 10 minutes building to 3 reps at 1.5x bodyweight deadlift. B: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
July 29, 2016 - No Comments! 7.29.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Power Clean EMOM 12min: 1 Power Clean *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+% *Record heaviest set B: Metcon (Time) 3 Rounds of: 10 Dumbbell Hang Sq Clean & Jerks (R+60/40, Rx 50/30) 50 Double-Unders (Scale 100 Singles +25 Attemps of DU) C: Metcon (Weight) 3 Rounds of: 8 Bench DB Single-Arm DB Row 60sec Face-Up Chinese Planks
July 28, 2016 - No Comments! 7.28.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (4 Rounds for reps) EMOM, for 16min (4 sets): Minute 1: 1-2 Wt Strict Pull-Ups (or 4 jumping negative pull ups) Minute 2: 30sec of Strict Pull-Ups for Max Reps Minute 3: 20 Walking Lunges with Overhead Plate Carry (R+45/35, Rx 35/25) Minute 4: Rest B: Metcon (Time) 10 Alt. Renegade Rows (R+60/40, Rx 50/30)(5 each arm) 20 Calorie Row 30 Single Arm Kettlebell Swings Left Arm (R+53/35, Rx44/26) 30 Single Arm Kettlebell Swings Right Arm 400m Run
July 27, 2016 - No Comments! 7.27.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Reps) In teams of 3, complete 5 rounds each, for max reps, of: Push-Ups 100m Farmer’s Carry (R+80/60, Rx 50/30) Wall Ball (R+20/14, Rx 16/12) *DO NOT DROP THE DB* Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100m farmer’s carry. *As a team add up all push ups and wall balls *DO NOT DROP THE DB* Time cap: 25 minutes
July 26, 2016 - No Comments! 7.26.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Push Press 5 sets of: 5 Push Press Build over the 5 sets Record heavist set B: Metcon (Time) 5 Rounds: 400m Run 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups
July 25, 2016 - No Comments! 7.25.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (10 Rounds for reps) EMOM for 30min (10 sets) Minute 1 – 30 Double-Unders (or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders) Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings (R+70/53, Rx 53/44 B: Metcon (Weight) 3 sets of: 8 Bench Single-Arm DB Row (8 each arm) 60-90sec Prone Plank Hold
July 23, 2016 - No Comments! 7.23.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) AMRAP 5 minutes 10 ab rollovers 10 air squats Rest 2 minutes B: Metcon (AMRAP - Rounds and Reps) AMRAP 5 minutes 10 alt v-ups 10 alt reverse lunges Rest 2 minutes C: Metcon (AMRAP - Rounds and Reps) AMRAP 5 minutes 10 clapping pushups 100m sprint
