29Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Back Squat
Take 20min to build to a 3-RM Back Squat
*Record best successful 3-RM.
B: Metcon (AMRAP - Reps)
For max reps:
90 sec of Supine Bar Rows
Rest 90sec
90 sec of Strict HSPU
Rest 90 sec
60sec of Supine Bar Rows
Rest 60sec
60sec of Strict HSPU
Rest 60sec
30sec of Supine Bar Rows
Rest 30sec
30sec of Strict HSPU
C: Metcon (AMRAP - Reps)
Against an 8min running clock, for max reps of WB:
Row 1000m
Wall Ball (R+20/14, Rx 16/12)
28Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Bench Press
A.
Every 4min, for 16min (4 sets) of BP and Pull ups:
6-8 Bench Press
*Build up in wt
Pull-ups
Then
Max Pull-Ups (OR…Strict Max Pull-Ups)
B: Metcon (Time)
R+50, Rx30 Push-Ups
250m Run
30 KBS (R+70/53, Rx 53/44)
250m Run
R+50, Rx30 Push-Ups
250m Run
30 KBS
250m Run
Metcon (No Measure)
OLY CLASS OLNY
No Feet Snatch 60/3 70/3, (80/3)4
Power Clean + Front Squat 60/1+2, 70/1+2 80/1+2, (85/1+2)4
Jerk 60/3, 70/3, (80/3)4
27Dec
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
In teams of 2, alternating each movement, complete 10 Rounds together of:
10 DB Hang “Clusters” (R+55/35, Rx 45/25)
10 Burpees
250m Run
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 250m; Partner B performs 10 hang “Clusters”; etc….
A “Cluster” = a Sq Clean into a Thruster)
26Dec
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Reps)
ONE CLASS AT 9AM OPEN GYM 10-11AM
In teams of 2, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:
60sec of Single Arm Alt KBS (R+53/35, Rx44/26)
60sec of Rest
60sec of Single Arm Alt DB Snatch (R+55/35, Rx 45/25)
60sec of Rest
60sec of Box Jump Overs (R+24/20, Rx20/16″)
60sec of Rest
60sec of Jump Alt Lunges
60sec of Rest
60sec of Anchored Sit-Ups
60sec of Rest
One partner works for the entire 60 sec, and then rests while their partner works for 60sec at the same movement. Each partner will cycle through until they complete each station 3 times.
*Record total reps together
24Dec
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
12 Days of Christmas
1 Deadlift (R+ 115/75, Rx 95/65)
2 Power Snatch
3 Overhead Squats
4 Ring Dips
5 Toes to bar
6 Push ups
7 Air squats
8 Jumping lunges
9 Box jumps (R+24/20″, Rx20/16")
10 Barbell Rows
11 Front Squats
12 Thruster
Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Power Snatches and 1 DL; on the 3rd day of Christmas, my coaches gave to me, 3 Overhead Squats, 2 Power Snatches, and 1 DL; continue with 4 Ring Dips, 3, 2, 1 etc. up the ladder and down.
23Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Power Clean
Take 15-20min and build to today’s 1-RM Power Clean
B: Metcon (Time)
30 Calories on Bike
30 Burpees
30 Wall Ball (R+20/14, Rx 16/12)
30 KBS (R+70/53, Rx 53/44)
30 DB Push Press (R+55/35, Rx 45/25)
30 Pull-Ups
*Start in at any station