19Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 2, alternating complete rounds, AMRAP 25min of:
100m DB Farmer’s Carry (R+60/40, Rx 50/30)
10 Jumping Air Squats
10 Alt. Jumping Split Lunges (5 each leg)
*The DB wt represents the wt for 1 DB=R+ is two 60lb DBs)
*DO NOT DROP THE DBs
*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!
*Record your total rounds together
B: Metcon (No Measure)
12min of Partner-Assisted Quad and Calf Smashing
17Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
4 sets of 8 Tempo DB front raise X131 (explode up, one second at the top, 3 second negative, 1 second at bottom)
Rest 30 sec
4sets of 8 Tempo DB curl X131
Rest 30 sec
B: Metcon (Time)
With a partner complete the following. Every time you break both partners do 5 burpees:
10 min AMRAP
10 toes to bar (R+ T2B; Rx hanging knee raise)
10 bear complex (R+ 95/65, Rx 45/33)
1 rep = deadlift, hang clean, thruster, back squat, behind the neck push press
Rest 2 minutes
Then,
10 min AMRAP
10 HSPU (R+ HSPU; Rx HSPU with one abmat, scale DB press)
10 hang power snatches (R+ 95/65, Rx 45/33)
16Sep
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest ~1min between sets
*Record Set 8
B: Metcon (Time)
5 Rounds
250m Run
15 Pull-Ups
15 Wall Ball (R+20/14, Rx 16/12)
15Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (5 Rounds for reps)
EMOM 15min
Min 1 – 40 Double-Unders (SCALED 80 Singles +20 Attempts of DU)
Min 2 – 6-8 R+ Strict L-Seated Pull-Ups, Rx Strict pull ups SCALED Strict Pull ups w/ a band
Min 3 – 3-4 R+&Rx Wall Walks= chest on ground to chest on wall (SCALED walk up half way or inchworm on ground)
*Record total reps per round
B: Metcon (4 Rounds for time)
4 Rounds against a 2min running clock of:
100m Run
10 Toes to Bar
10 KBS (R+70/53, Rx 53/44)
Rest 2min between sets.
14Sep
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Hang Snatch
Every 2min, for 20min (10 sets):
1 Hang Sq Snatch + 1 Sq Snatch + 1 Overhead Squat
*Start at your 55% HSS and build up
*WORK WORK WORK ON TECHNIQUE MORE THEN LOAD
*Record your heaviest HHS
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min:
5 Power Snatches (R+135/95, Rx 115/75)
10 Burpee Box Jump-Overs (R+24/20″, Rx20/16")
13Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
4 Rounds
6-8 DB Front-Foot Elevated Split Squat (use a 12" box) *Build up in wt.
8-10 Ring Push-Ups
Rest ~60sec
*At the top of each ring push up externally rotate hands
*Record Elevated Split Squat wt.
B: Metcon (4 Rounds for reps)
4 Rounds for max reps against a 3min running clock of:
Run 400m
Max Reps DB Complex (R+55/35, Rx 45/25)
(DB complex= push-up, power clean, push press)
Rest 2min