18Oct
HomeGrown CrossFit - Level 1 Group Class
A: Split Jerk
Every 2min, for 16min (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)
*Record heaviest
B: Metcon (Time)
3 Rounds:
400m Run
15 Push Presses (R+135/95, Rx 115/75)
15 Burpees Over the Barbell
17Oct
HomeGrown CrossFit - Level 1 Group Class
A: Deadlift
Every 3min, for 24min (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM and record this set
*NO ROUNDING YOUR BACK
B: Metcon (Time)
For time:
1000m Run
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
15Oct
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
In teams of 2, with only one person working at a time, complete:
100 Wall Ball (R+20/14, Rx 16/12)
400m Run*
80 Burpees
400m Run
20 Tire Flips
400m Run
80 Burpees
400m Run
100 Wall Ball
*Both athletes perform the run at the same time.
14Oct
HomeGrown CrossFit - Level 1 Group Class
A: Push Press
Every 2min, for 24min (12 sets):
1 Push Press
Build over the course of the 12 sets to today’s heavy.
B: Metcon (Time)
For time:
1000m Row
50 Shoulder to Overhead (R+115/75, Rx 95/65)
C: Metcon (No Measure)
3 Rounds, not for time:
5-6 Bent-Over Barbell Rows
30 V-Ups
13Oct
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (5 Rounds for time)
Every 8min, for 40min (5 sets) of:
800m Run
21 KBS (R+53/35, Rx44/26)
12 Supine Bar Rows
Note times for each set, and add them for total working time.
B: Metcon (No Measure)
8-10 Hawaiian Squats (8-10 reps per side)
45-60sec Hollow Hold/Rocks
12Oct
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (5 Rounds for reps)
Every 90sec, for 30min (5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs (R+24/20″, Rx20/16")
Station 2 – 10 Hang Power Cleans (135/95 lbs)
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges (R+135/95, Rx 115/75)
*You might not be able to complete the given reps in the given time. That is fine just do your best and record total reps each round.
B: Metcon (No Measure)
3 Rounds:
45-60sec Nose-to-Wall Handstand
90sec Couch Stretch (90sec each leg)