25Oct
HomeGrown CrossFit - Level 1 Group Class
A: Snatch Balance
Take 15min to build to a heavy Snatch Balance
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7min:
7 Toes to Bar
14 Wall Ball (R+20/14, Rx 16/12)
Rest 3min
AMRAP 7min:
3 Toes to Bar
10 Wall Ball
24Oct
HomeGrown CrossFit - Level 1 Group Class
A: Squat Clean
Every 2min, for 16min (8 sets):
3-Position Sq Clean
(high hang, mid-thigh, and then from the floor)
*Record heaviest Sq Clean from the floor
B: Metcon (AMRAP - Reps)
In 12min, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
*Record total reps of PC not push ups
22Oct
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600m Relay Run (alternating 400 meters)
immediately followed by…
20 Rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600m Relay Run (alternating 400 meters)
21Oct
HomeGrown CrossFit - Level 1 Group Class
A: DB Walking Lunges
Every 2min, for 10min (5 sets):
20 Walking Lunges
*Build up and go heavier then last time
B: Bench Press
Every 3min, for 15min (5 sets):
4-6 Bench Press
*Build up and go heavier then last time
C: Metcon (Time)
40/30 Cal Rowing
30 Thrusters (R+115/75, Rx 95/65)
20 Box Jump-Overs (R+24/20″, Rx20/16")
20Oct
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Run 1000m
40 Alt DB Snatches (R+55/35, Rx 45/25)
40 Toes to Bar
Run 800m
20 Alt DB Snatches
20 Toes to Bar
Run 400m
10 Alt DB Snatches
10 Toes to Bar
*DO NOT DROP THE DBs
*DB ARE NOT BUMPER PLATES THEY WILL BREAKE!
B: Metcon (Weight)
2 Rounds:
6-8 Single Arm Landmine Rows (6-8 each arm)
Rest as needed
19Oct
HomeGrown CrossFit - Level 1 Group Class
A: Front Squat
Every 3min, for 18min (6 sets):
3 Front Squat @ 32X1
Try and have all set 80-95%
Build to today’s heaviest triple at the prescribed tempo – 3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.
B: Metcon (3 Rounds for time)
Every 4min, for 12min (3 sets), for times:
10 Strict Pull-Ups
25 KBS (R+70/53, Rx 53/44)
50 Air Squats
*Record time each round