15Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Front Squat
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 1min between sets and work on mobility to prepare for Part B.
B: Metcon (Time)
2 Rounds
500m Run
30 Ring Dips
20 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts
Rest 2min between sets
14Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Push Press
4 Rounds
2-4 Push Press
Rest 60sec
60-90sec Plank from Rings
Rest 60sec
*Build up in wt.
B: Metcon (5 Rounds for reps)
Against a 60sec running clock, for a total of 5 Rounds, perform as many reps as possible of:
10 KBS (R+70/53, Rx 53/44)
Max Reps of Thrusters (R+75/55, Rx 65/45)
Rest 60sec between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set and track your consistency – or drop off.
Metcon (No Measure)
OLY CLASS ONLY
No Extension Snatch
(25/5)4
Snatch High Pull + Hang Snatch Below the Knee
60/1 70/1 (80/1)4
No Contact Clean
602 70/2 (75/2)4
1 Clean + 2 Jerks
60/1 70/1 (80/1)4
Clean Pull to Hip *if time
(110/3)4
13Dec
HomeGrown CrossFit - Level 1 Group Class
A: Pull-ups
4 Rounds
3-4 Weighted Pull-Ups @ 21X0
Rest 10-15sec
Max Unweighted Strict Pull-Ups @ 21X0
Rest 2min
Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
10 DB Renegade Rows (R+55/35, Rx 45/25)
20 Box Jumps (R+24/20, Rx20/16″)
250m Run
12Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Squat Clean
Every 4 min, for 20 min (5 sets):
Sq Clean x 1.1.1.1 (rest 10 sec b/t singles and build up in wt)
Rest ~30sec
Max Strict Handstand Push-Ups
*Note weight used and in notes reps achieved.
B: Metcon (Time)
3 Rounds
15 Deadlifts (R+155/105, Rx125/85)
12 Hang Power Cleans
9 Front Squats
6 Jerks
10Dec
HomeGrown CrossFit - Level 1 Group Class
A: Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
09Dec
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Snatch Balance
Every 3min, for 18min (6 sets):
1 Snatch Balance + 3 Overhead Squats
*Build to today’s heaviest snatch balance + 3 overhead squats.
B: Metcon (Time)
12 Power Snatches (R+115/75, Rx 95/65)
12 Box Jumps (R+30/24,Rx24/20″)
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
Run 500m