22Sep
HomeGrown CrossFit - Level 1 Group Class
A: Weighted Step-ups
4 Round of two movements
16 DB Box Step-Ups (8 each leg)
and
Bent Over Row
6-8 DB Single-Arm Bent Over Rows (6-8 reps each arm)
Rest ~60sec
*Use a 20'' box for step up and rows, climb in wt.
*DO NOT DROP THE DBs
*DB ARE NOT BUMPER PLATES
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
10 Barbell Thrusters (R+75/55, Rx 65/45)
20 Overhead Alt Reverse Lunges (10 each leg)
*Want a bigger challenge? Use dumbbells or kettlebells for BOTH MOVEMENTS. Don’t be too ambitious with the weight, (R+ 25/15, Rx 15/10) DBs in each hand will likely be quite challenging.
*In note mark if you used a BB, KB or DBs
21Sep
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Power Clean
Every 2min, for 12min
1 Power Clean + 1 Squat Clean
*Start at 55% of your PC and climb up
*Record heaviest PC
B: Metcon (Time)
5 Rounds
250m Run
12 Front Squats (R+95/65, Rx 75/55)
12 Pull-Ups
20Sep
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
Every 3min, for 15min (5 sets):
4-6 Strict Shoulder Press
*Use a heavy barbell 80-90% for all sets
**Use the remainder of your 3min to perform work on calf and/or hip flexor mobility.
B: Metcon (10 Rounds for time)
Every 90sec, for 15min (10 sets):
5 Push Presses
10 Burpees Over the Barbell
*Choose a load that will challenge you!
*If you do not finish in time rest one round and start back at PP.
*Record time each round and in notes record wt used.
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)