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
12Sep
HomeGrown CrossFit - Level 1 Group Class
A: Squat Snatch
Every 90sec, for 15min (10 sets):
1 Sq Snatch 80-95%
*Build over the course of the 10 sets. Try and end ~80-95%
B: Metcon (Time)
5 Rounds
5 Power Snatches (R+115/75, Rx 95/65)
10 Overhead Forward Step Lunges
30 Double-Unders (SCALED 60 Singles +15 Attempts of DU)
10Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
In teams of 2, with only one person working at a time, complete the following for time:
Run 800m (as a relay)
50 Strict Pull-Ups
100 Push Presses (R+95/65, Rx 75/55)
150 Alt Reverse Lunges w/ a KB/DB in Goblet (R+53/35, Rx44/26)
100 Push Presses (95/65 lbs)
50 Strict Pull-Ups
Run 800m
*The 800m Run has to be brocken down into 100m sprints each person. When 800m is completed together, you are done.
09Sep
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (6 Rounds for time)
Every 5min, for 30min (6 sets):
500m Row/Run
5 Thrusters (R+155/105, Rx125/85)
10 Burpees Over the Barbell
B: Metcon (No Measure)
5 Rounds:
45sec of Front-Leaning Rest on Rings
Rest 15sec
45sec of Face-Up Chinese Plank (Face Up Chinese Plank - Set yourself with your heels on one bench and your shoulders on the other and assume a fully extended plank position with focused engagement on your gluteals and abdominals)
Rest 75sec