03Apr
HomeGrown CrossFit - Level 1 Group Class
A: Split Stance Romanian Deadlift
This exercise for the posterior chain. This is a hybrid between a traditional Romanian deadlift and a single leg RD.. The front leg does the majority of the work while the back leg provides stability. This could be used as a progression to learn the single leg RDL, or as a means to get a unilateral training effect with heavier loads. The closer together your feet are, the harder it will be.
4 Rounds
6-8 Split Stance Romanian Deadlift (each leg) @ 4011
*Prescribed tempo – 4sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep. Build up
L-Sit x 60sec
(if you cannot hold for 60sec unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds
B: Metcon (Time)
5 Rounds
15 Russian Kettlebell Swings
10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)
Rest 60sec between rounds
Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.
B: Metcon (Time)
5 Rounds
15 Russian Kettlebell Swings
10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)
Rest 60sec between rounds
Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.
01Apr
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
“Dissecting Kelly”
In teams of 2, complete AMRAP 30min of:
400m Run
30 Box Jumps (R+24/20, Rx20/16″)
30 Wall Ball (R+20/14, Rx 16/12)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls , and Partner B will run 400m – and so on for 30min.
31Mar
HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
Take 15min to build to a heavy-ish Power Clean
B: The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Power Cleans (R+135/95, Rx 115/75) Pick up each set where you left off the previous set – it’ll make tracking your results much easier.
30Mar
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
5 Rounds of:
5 Shoulder Press
Build to today’s heavy-ish 85%-90%
10-15 Toes to Bar (Try unbroken or a lower number unbroken ever time, work on transition)
Rest 1min
B: Metcon (Time)
For time:
1000m Row
800m Run
29Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Take 10min to work on Pistols and progressions
B: Metcon (5 Rounds for reps)
5 Rounds max reps of:
60sec of Pistols/Single-Leg Squats (Left)
60sec of Pistols/Single-Leg Squats (Right)
Rest 60sec
60sec of Kettlebell Swings (R+53/35, Rx44/26)
Rest 60sec
60sec of Double-Unders
Rest 60sec
28Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Take 10min to work on Bar Muscle ups or kipping pull ups or butterfly or C2B
B: Metcon (Time)
5 Rounds for time of:
15 Deadlifts (R+135/95, Rx 115/75)
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead