18Apr
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Every 2min, for 10min (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Record Set 5
Immediately followed by…
Every 2min, for 4min (2 sets):
10 Back Squat @ 70-75%
B: Metcon (Time)
In teams of 2, following each other but not passing 2 Rounds each of:
Row 500m
50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back) with (R+55/35, Rx 45/25)
50 DU (Scale 100 Singles +25 Attempts of DU)
50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back)
*Partner B may begin rowing as soon as Partner A vacates the rowing machine.
*Record time together
17Apr
HomeGrown CrossFit - Level 1 Group Class
A: DB Single Arm Shoulder Press
4 Rounds:
8-10 DB Single Arm Shoulder Press (each arm) Build wt.
Rest 1min
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min of:
10 Push Presses (R+95/65, Rx 75/55)
10 Alternating Overhead Box Step Ups (R+20/16", Rx16/12″)
10 Barbell Roll Outs
C: Metcon (No Measure)
C.
Every 90sec, for 9min (3 sets of each):
Station 1 – 20 Reverse Snow Angels (slow & controlled) (3lbs or lighter, no wt is fine too)
Station 2 – 25ft Bottom’s Up Kettlebell Carry (each arm)
*Length of the gym, pull up bar to wall ball wall =25ft
15Apr
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 5, with only one teammate allowed per station, complete AMRAP 30min of:
Station 1 – 300/250m Row
Station 2 – 30/20 HR Push-Ups
Station 3 – 30 KB (R+53/35, Rx44/26)
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
*You must wait for each teammate to finish before moving on.
14Apr
HomeGrown CrossFit - Level 1 Group Class
A: Deadlift
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 1min between sets.
Record set 5
B: Metcon (Time)
3 Rounds for time of:
Run 400m
20 Sledgehammer strikes (10 each side) you choose wt.
Run 400m
10 Ball Slams (R+ 40/20, Rx 20/10)
13Apr
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
Every 2min, for 24min (4 sets each) of:
Station 1 – 3 Wt. Strict C2B Pull-Ups
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50+ Feet Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – 60sec L-Sit
(accumulate the time if you’re unable to maintain this position unbroken)
*Record wt for pull ups
B: Metcon (3 Rounds for time)
Against a 4min running clock, complete AMRAP of:
10 DB Turish Get ups (5 each side) (R+55/35, Rx 45/25)
15 Box Jumps (R+24/20, Rx20/16″)
20 Push-Ups
Rest 60sec between sets, and complete a total of 3 Rounds – a total of 12min of work.
12Apr
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Take 20-25min to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
(Rx men and women 45#)