23Aug
HomeGrown CrossFit - Level 1 Group Class
A1: Push Jerk
7x (1 Push Jerk + 1 Split Jerk)
*Start at 70% and work up
A2: Pendlay Row
5×10
B: Metcon (AMRAP - Rounds)
AMRAP 10min
50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
*Break up into 3 diffrent groups for each prowler. Have people in the same group on oppose side of the 50m line. As fast as possible each team member will sprint the prowler 50m. Keep rotating until 10min is up. Enjoy!
22Aug
HomeGrown CrossFit - Level 1 Group Class
A1: Hang Clean
5x (1 Clean Pull + 1 Hang Clean + 1 Clean)
*Stay in the 70-80% range
A2: Handstand Push-ups
5x 5-7
B: Metcon (Time)
1 Mile Run
30 R+ Chest to Bar Pullups, Rx Pullups
30 Wallballs (R+20/14, Rx 16/12)
B: Metcon (Time)
1 Mile Run
30 R+ Chest to Bar Pullups, Rx Pullups
30 Wallballs (R+20/14, Rx 16/12)
21Aug
HomeGrown CrossFit - Level 1 Group Class
A1: Back Squat
5×5 @ 75%
A2: Box Jumps
5x3
B: Metcon (Time)
18-12-6
Hang Squat Clean (R+135/95, Rx 115/75)
Toes to Bar
19Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
"Sara's Hits"
Spend 15 minutes working up to a heavy 100m farmer's carry, double KB shoulder carry, then OH KB carry
B: Metcon (AMRAP - Rounds and Reps)
Teams of 2 with one partner working at a time:
AMRAP 20 minutes:
50 KBS (R+53/35, Rx44/26)
40 sit-ups
30 DB push press (R+45/25, Rx 35/15)
20 DB Renegade rows (R+45/25, Rx 35/15)
10 DB front squats
18Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
Every 3min for 10 Rounds
250m Run
5-7 OH Squats
*Start around 50% and add weight each round (if possible)
*Record ending wt.
17Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (8 Rounds for time)
Every 3min for 8 Rounds
7 Burpee Box Overs (R+30/24,Rx24/20″)
R+ 5 Strict Deficit HSPU (m 45+25/f 45), Rx 5 Strict HSPU
3 Squat Snatch (R+165/110, Rx145/85)
B: Metcon (Time)
3 Rounds
500m Run
15 Ring Rows
15 Sumo DL High Pulls (R+135/95, Rx 115/75