06Sep
HomeGrown CrossFit - Level 1 Group Class
A: Bent Over Row
Every 3min, for 15min (5 sets):
6-8 Single Arm DB Bent over Rows on Bench (6-8 each arm)
*Build up in wt.
*Record heaviest set
*Use the time between sets to stretch calves and hip flexors.
B: Metcon (Time)
5 Rounds
250m Run
25 Abmat Sit ups
2 Rope Climbs (SCALED 4 Rope Knee2Elbows)
05Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
HAPPY LABOR DAY
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800m
immediately followed by…
3 Rounds of:
4 Muscle-Ups (or SCALED 8 Ring Dips)
8 Strict Handstand Push-Ups (or SCALED L-Seated DB Presses)
16 KBS (R+53/35, Rx44/26)
immediately followed by…
Run 800m
immediately followed by…
3 Rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800m
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. Please take pride in honoring and remembering them.
03Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
In teams of two complete the following:
One partner working at a time:
Run 500m (together)
80 DB snatches (R+ 45/35; Rx 30/20)
60 lateral jumps over hurdle (R+ 12"; Rx 6")
40 alt V-ups
20 HSPU
40 alt V-ups
60 lateral jumps over hurdle
80 DB snatches
Run 500m
02Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (5 Rounds for reps)
5 Rounds for max reps of:
60sec Cal Rowing
60sec Burpees
60sec Box Jumps (R+24/20″, Rx20/16")
Rest 60sec
Tackle this in teams of 3-4, one teammate following the preceding on the top of each min. Everyone gone in the same order of movements.
*Record total reps each round for just yourself
01Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Take 12min to work on Pistol Progressions
5 Reps each progression (5 each leg)
Quick tests and drills to diagnose the athlete with regards to balance, strength, and mobility for the Pistol. We have to test to make sure our Squat and Lunge mechanics are solid before we attempt the Pistol.
1) Lunge off ball of foot
2) Lunge off top of foot
3) Lunge of knee with back foot up
4) 2 legged sq on box. The need to change orientation in order to engaging the posterior chain in order to stand up, and also emphasizes the need to drive the knees out in order to keep the shin vertical to avoid stress and shear on the knees while squatting.
5) 1 legged sq on box
6) If solid at all above movements then moves to the side of the box and steps up and down with a hanging leg to a small swing to find balance and full range of motion in the hips for the squatting leg.
B: Metcon (5 Rounds for reps)
EMOM for 15min (5 sets):
Min 1 – 10 (R+ T2B, Rx K2E)
Min 2 – 15 KBS (R+70/53, Rx 53/44)
Min 3 – 20 Goblet Hold Alt Reverse Lunges (10 each leg)
*Record total reps each round
31Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Reps)
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90sec
Strict Mixed-Grip Pull-Ups
Rest 90sec
Strict Supinated-Grip Pull-Ups
*If you’re using assistance, use the same level of assistance for every set.
*Record total reps
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Rx =45# men and women