22Dec
HomeGrown CrossFit - Level 1 Group Class
A: DB Walking Lunges
Every 2min, for 6min (3 sets):
20 DB Walking Lunges
*Go heavy the final steps should not be performed without struggle.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 5min
20 DU (Scale 40 Singles +10 Attempts of DU)
10 Air Squats
Rest 1min
Metcon (AMRAP - Rounds and Reps)
AMRAP 5min
5 DB Man-Makers
10 Box Jumps(R+24/20, Rx20/16″)
Rest 1min
*Man-Marker=push up, L arm row, R arm row, sq clean thruster
Metcon (AMRAP - Rounds and Reps)
AMRAP 5min
5 Toes to Bar
10 Push-Ups
21Dec
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 1min between sets, building to today’s 1-RM
B: Metcon (Time)
3 Rounds
30 KBS (R+53/35, Rx44/26)
20 Pull-Ups
Run 400m
Metcon (No Measure)
6:30PM OLY CLASS OLNY
Max Effort
20Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Hang Snatch
Every 3min, for 24min (8 sets):
1 Hang Sq Snatch + 1 Sq Snatch
*Build up in wt.
B: Metcon (AMRAP - Rounds and Reps)
In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 12min.
12 Wall Ball (R+20/14, Rx 16/12)
12 Burpees
19Dec
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
1000m Row
20 Ground to Overhead (R+135/95, Rx 115/75)
30 Ring Dips
800m Run
30 Ring Dips
20 Ground to Overhead
1000m Row
*Ground to Overhead can be a Power Clean & Jerk or Power Snatch
17Dec
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
In teams of 2, with only one person working at a time, complete the following:
200 Wall Ball (R+20/14, Rx 16/12)
500m Overhead Carry (R+45/35, Rx25/15 Plate)
200 Push-Ups
500m Overhead Carry
During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.
*Burpees may be completed inside the gym at the end of each lap around the block.
16Dec
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
30 Ground to Overhead (R+95/65, Rx 75/55)
30 Pull-Ups
Run 400m
20 Ground to Overhead
20 Pull-Ups
Run 400m
10 Ground to Overhead
10 Pull-Ups
Run 400m
*Ground to Overhead can be a Power Clean & Jerk or Power Snatch