06Sep
HomeGrown CrossFit - Level 1 Group Class
A1: Push Press
7x (2 Strict Press + 3 Push Press)
*Start at 70% of 1RM Push Press and work up
A2: Strict Toes-To-Bar
5x 10 Strict t2B with Straight Legs or Hanging Knee Raise
B: Metcon (4 Rounds for time)
4x100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) perform each round for time– Perform each for time
05Sep
HomeGrown CrossFit - Level 1 Group Class
A1: Power Clean
Power Clean 5×3
*Start at 70% and work up
A2: Handstand Push-ups
5x 5-7
B: Metcon (Time)
20 Burpees Over Bar
30 Thrusters (R+115/75, Rx 95/65)
20 Burpees Over Bar
04Sep
HomeGrown CrossFit - Level 1 Group Class
A1: Back Squat
3×5 @ 80%
A2: Box Jumps
5×3
B: Metcon (Time)
5 Rounds
21 KB/DB Swings (KB R+53/35, Rx44/26) (DB R+50/35, Rx45/30)
14 R+ KB/DB forward alt step single arm OH Lunges, Rx forward alt step Lunges wt by your side)
7 R+ Chest to Bar Pullups, Rx Pullups
*for the lunges alt arms evenly each round example 7 right then 7 left
02Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2 complete the following reps together. Break up work as needed. Only one person works at a time.
AMRAP 8
16 Power Snatches (R+95/65, Rx 75/55
30 Double Unders or 45 Single Unders
Rest 3min
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 Hang Power Cleans (R+115/75, Rx 95/65)
20 Wallballs (R+20/14, Rx 16/12)
Rest 3min
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
6 Thrusters (R+135/95, Rx 115/75)
4 Rope Climbs or 8 Rope Knee to Elbow
01Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (5 Rounds for time)
Every 5min for 5 Rounds
400m Run
10 Front Squats
10 Burpees Over Bar
*Start around 60% and add weight each round (if possible)
*The goal here is to keep all rounds within 10 seconds of each other
31Aug
HomeGrown CrossFit - Level 1 Group Class
A: Clean and Jerk
Sq Clean and Split Jerk 10×1
*Stay in the 75-85% range
B: Metcon (Time)
40 Calorie Row
40 R+ GHD Back ext, Rx Supermans
40 Alt Pistols