01Nov
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 2 must complete a total of 4 Rounds each as quickly as possible of:
4 Rounds each
Row 500m
—
4 Rounds each
5 Hand-Release Push-Ups
10 Box Jumps (R+24/20″, Rx20/16")
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
—
4 Rounds each
Run 400m
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500m Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
**TIME CAP 45MIN
31Oct
HomeGrown CrossFit - Level 1 Group Class
A: Hang Clean
Every 90 sec, for 15min (10 sets):
1 Hang Sq Clean + 1 Sq Clean
Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85
*Record heaviest HSC
B: Back Squat
Every 3min, for 9min (3 sets):
8 Back Squat try and keep all sets @ 70-75% of 1-RM
C: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
29Oct
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
“The Great Pumpkin”
Teams of Five, 30 min AMRAP
500m Run with “Pumpkin”
(Everyone must run 500m together with their pumpkin. Carrier pumpkin anyway you want)
250m Walking Lunge with Pumpkin
--Partners resting position holding pumpkin overhead walking with team 250m
100 Nailing the Coffin=Hammer Strikes
--Partners resting position Pumpkin Squats
100 Crossing the graveyard
--Partners resting position holding a plank
100 Wall Balls
--Partners resting position Pumpkin Russian twists
100 Pumpkin sit ups*
--Partners resting position holding a hollow body
50m Team Prowler Pushes*
--Partners resting position is cheering your team on
Notes:
* Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.
*Everyone carries a “pumpkin” — either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).
Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls.
*100 Reps assumes a 5 person team. If the team has more/less members, # of reps = 20 * # of teammates
*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping.
*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body
*Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.
28Oct
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 3min:
3 Pull-Ups
6 Burpees
9 KBS (R+53/35, Rx44/26)
Rest 3min between sets, and complete a total of 5 sets. Always start back at the top.
27Oct
HomeGrown CrossFit - Level 1 Group Class
A: Bench Press
Every 3min, for 18min (6 sets):
Bench Press @ 20X1 tempo
Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight
Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep
B: Metcon (Time)
4 Rounds:
400m Run
Accumulate 1min Barbell Holds Over Head (R+115/75, Rx 95/65)
*At the end of the workout every time you dropped the bar add 3 strict Toes to Bar or Hanging Knee Raises. Everyone will have to drop to the bar a least 4 times so that is 12 Strict Toes to Bar.
**ALL T2B is done at the end and doesn't count in your time.
26Oct
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
5 Rounds
10 Back Squat
5 DB/KB Turkish Get ups (5 each arm)
10 Single Arm Landmine Rows (10 each arm)
10 Heavy KBS
10 DB Shoulder Press
*Try and do all set unbroken and build up if possible. Share racks as needed for the Back Sq. Try and end your Back Sq at ~75%+ 1RM
*Rest as needed b/t sets but no more then 1min.
*Record BS