29Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 2 with one person working at the time complete each person.
42-30-18
Calories Row
Russian KBS (R+70/53, Rx 53/44)
36-24-12
Calories Row
Burpees Over The Bar
24-18-12
Calories Row
Squat Clean (R+135/95, Rx 115/75)
28Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
3 Rounds
Neutral grip single arm DB Bench Press x 6 (each arm)
DB Row x 6 each arm
Rest 1 min
B: Metcon (Time)
100 Push ups
50 Pull ups
40 Push Press (R+95/65, Rx 75/55)
30 Sit ups
20 Burpees
10 DB Turkish Getups (R+45/25, Rx 35/15) (5 each arm)
27Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
4 Rounds:
30 Squat Clean (R+95/65, Rx 75/55)
20 Strict HSPU
1 min Plank
20 Box step up over wt DB (R+45/25, Rx 35/15) Box (R+24/20, Rx20/16″)
30 Power Snatch (R+95/65, Rx 75/55)
26Jul
HomeGrown CrossFit - Level 1 Group Class
Mobility
Take 15 min to work on mobility.
B: Metcon (6 Rounds for reps)
Every 5 min for 30 min:
250 m Run
10 Thrusters (R+95/65, Rx 75/55)
12 Toes to bar
15 Ring Rows
*Record total reps each round. The 250m run = 0 reps. Sorry
25Jul
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
3 Sets of 10 Reps
Rest as needed
Built up in wt
B: Metcon (Time)
5 Rounds
12 Shoulder to OH (R+115/75, Rx 95/65)
16 Alt Jumping Lunges
20 Wall Ball (R+20/14, Rx 16/12)
24 Abmat Sit Ups
24Jul
HomeGrown CrossFit - Level 1 Group Class
A: Snatch
Take 20min to find your 1 RM Squat Snatch
Set 1: 50% 1RM
Set 2: 60% 1RM
Set 3: 70% 1RM
Set 4: 75-87% 1RM
Set 5: 90-93% 1RM
Set 6: 100%+ 1RM
Rest as needed between sets.
B: Metcon (Time)
3-6-9-12-15
Power Snatch (R+115/75, Rx 95/65)
*Run 250 m after each round.