24Apr
HomeGrown CrossFit - Level 1 Group Class
A: Split Jerk
Every 2 min for 20 min: (10 Sets) 2 Split Jerks
Built up in Wt
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min
50 Double Unders (Scale 100 Singles +25 Attempts of DU)
50 Air Squats
15 Chest-to-bar Pull-ups
22Apr
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (5 Rounds for time)
A.
Every 8min, for 40min (5 sets) for times:
Row 500m
Run 400m
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups (Scale DB Strict Press)
*Scale down # of HSPU if needed
21Apr
HomeGrown CrossFit - Level 1 Group Class
A: Hang Snatch
Every 3min, for 18min (6 sets):
3-Position Sq Snatch
(high hang, hang, then 2″ below the knee – pause for 2sec in each starting position)
Build over the course of the 6 sets.
B: Metcon (AMRAP - Rounds and Reps)
Complete AMRAP 12min of:
40 Double-Unders (Scale 80 Singles +20 Attempts of DU)
20 Supine Bar Rows
50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )
20Apr
HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
Every 2min, for 20min (10 sets):
Power Clean x 1.1.1
(rest 10sec between singles)
Build over the course of the 10 sets, the last three sets should be extremely challenging.
B: Metcon (Time)
2 Rounds for times of:
30/20 Calories of Assault Bike or Rower
60 Kettlebell Swings (R+53/35, Rx44/26)
60 Goblet Squats
Rest half the time the 1st round took you. (Example: the 1st round took 4min, you would rest 2min)
*Men 30 cal/women 20cal
19Apr
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
EMOM, for 8min:
1 Strict Shoulder Press
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then
Every 2min, for 6min (3 sets) of:
1 Strict Shoulder Press
(take this as your opportunity to build to a new 1RM)
*Record new 1RM
B: Metcon (AMRAP - Rounds and Reps)
Complete AMRAP 4min of:
10 Push Jerk (R+135/95, Rx 115/75)
10 Chest-to-Bar Pull-Ups
Rest 4min, and when the running clock reaches 8:00…
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 4min of:
10 Ring Dips
20 Russian Twists (R+20/14, Rx 16/12) (10 each side)
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