17Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 2, AMRAP 35min:
400m Run
30 KBS (R+53/35, Rx44/26)
20 Box Jump-Overs (R+24/20″, Rx20/16″)
Team members will alternate tasks, with only one member working at any one time.
*Record total rounds & reps together
16Jun
HomeGrown CrossFit - Level 1 Group Class
A: Squat Clean
Take 20 min to find todays 1RM of Squat Clean.
B: Metcon (Time)
Row 40/20 Cal (R+Bike/Rx Row)
30 Burpees
40 Alt DB Snatch (R+45/25, Rx 35/15)
50 Toes to bar
40 Alt DB Snatch
30 Burpees
Row 40/20 Cal (R+Bike/Rx Row)
*40 Cal Men /20 Cal Women
15Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 2
4 Rounds
800m run
50 wall ball (R+20/14, Rx 16/12)
6 Rope climbs
25 Hang power Clean (R+115/75, Rx 95/65)
Athlete 1 runs the 800m while athlete 2 does 50 wall ball. When both are completed move to the rope climbs where you alternate reps. Once these are completed move the the hang power cleans where you can split the reps however you want. Once a round is completed the athlete who ran first is now completing the wall ball while the other runs.
14Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
4 Sets
8 unbroken chin ups
8 Single Arm DB Shoulder Press (8 each arm) Built up in wt.
Rest 90 Sec
*Record DB Press Wt.
B: Metcon (Time)
5 Rounds
20 Goblet Squats (R+70/53, Rx 53/44)
15 Supine bar rows
20 V-ups
13Jun
HomeGrown CrossFit - Level 1 Group Class
Gymnastics
Gymnastics
Take 15 min to work on muscle up / Bar muscle up / kipping pull ups.
B: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
* Scale it to Bar MU or Chest to Bar if needed
* Scale it to a Power Snatch + Overhead Squat if needed.
(Rx135/95, Scale 115/75)
12Jun
HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
Every 3 min for 15 min: 5 Sets
1 Clean High Pull +
1 High Hang Power Clean +
1 Hang Power Clean +
1 Power Clean from floor Built up in Wt
B: Metcon (Time)
400 m Run
100 Push Press (R+75/55, Rx 65/45)
400 m Run
75 Push Press
400 m Run
50 Push Press
400 m Run
25 Push Press