08Jun
HomeGrown CrossFit - Level 1 Group Class
A: CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
(Rx 95/65, Scaled 65/45)
07Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Distance)
Gymnast Metcon (Distance)
10min work on Handstands
10-50ft Handstand Walk
(or Handstand Wall Runs or Box walks if you don’t have handstand walks yet )
B: Metcon (AMRAP - Reps)
In teams of 2
5min AMRAP
Partner A run 400M
Partner B does Max Hang Power Cleans + Jerks (R+135/95, Rx 115/75) until A gets back then switch.
Rest 1 min .. and then :
5 min AMRAP
Partner A runs 400 M
Partner B does Max Front Squats from floor until A returns then Switch.
Rest 2 mint ... then REPEAT both AMRAPs.
*Record max C&J and max Front Sq totals together.
06Jun
HomeGrown CrossFit - Level 1 Group Class
A: Power Snatch
Every 3 min for 18 min: 6 Sets
1 Snatch High Pull +
1 High Hang Power Snatch +
1 Hang Power Snatch + 1 Power Snatch
Built up in Wt
B: Metcon (Time)
1000m Row
30 Strict Pull ups
1000m Run
05Jun
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Every 2min, for 10min (5 sets):
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…
Every 3min, for 6min (2 sets):
Back Squat x 1 rep @ 100+%
B: Metcon (Time)
5 Rounds
9 Box jumps (R+30/24,Rx24/20″)
15 Push ups
21 Wall Ball (R+20/14, Rx 16/12)
03Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 2 with one partner working at the time complete AMRAP 30min of:
100 DU (Scale 200 Singles +25 Attempts of DU)
80 KBS (R+53/35, Rx44/26)
60 Wall Ball (R+20/14, Rx 16/12)
40 burpees
20 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts
02Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Row 2000
50 Alt Pistol Squats
30 Hang Power Cleans (R+185/135, Rx155/115)
* Use 70% of 1RM if prescribed weight is too heavy.
B: Metcon (No Measure)
3 Rounds
20 Alt V-ups
60 sec plank holds