05May
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Shoulder Press
4 sets of:
8-10 Single Arm DB Strict Press (each arm)
Rest 1min
*Build up to something heavy
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
10 Push Presses (R+95/65, Rx 75/55)
10 Alt OH Step Reverse Lunges
10 Burpees Over the Barbell
Metcon
C: Metcon (Weight)
EMOM 6min:
Min 1 – 3-4 Lean Away Pull-Ups
Min 2 – Bottom’s Up KB Carry x 100ft (50 Left & 50 Right arm)
*50ft=pull up bar to wall ball wall
*Record heaviest KB wt
04May
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Back Squat
Every 2min, for 10min (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Max Unbroken Back Squat @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Metcon
B: Metcon (5 Rounds for time)
Every 4min, for 20min (5 sets) for times:
250m Run
20 Walking Lunges w/ one KB/DB (R+70/53, Rx 53/44)
(The same distance that you lunge Suitcase Carry the same wt back)
*Alt hands as needed
03May
HomeGrown CrossFit - Level 1 Group Class
Gymnastics
Metcon
A: Metcon (Weight)
Take 12min to build to a 1-RM Strict Wt Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
Metcon
Metcon (AMRAP - Reps)
When the clock hits 12 minutes…
AMRAP 3min
Strict Pull-Ups (any grip)
Note 2 scores: best successful 1-RM in first 12 min, and number of reps achieved in the 3min – and if comfortable doing so, in the notes also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.
Metcon
B: Metcon (Time)
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups
02May
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Front Squat
Every 2 min, for 16 min (8 sets of):
2-3 Front Squat
Build over the course of the 8 sets to today’s heaviest triple.
Metcon
B: Metcon (Time)
3 Rounds
400m Run
30 Double-Unders (Scaled 60 singles + 15 DU Attempts)
20 Deadlifts (R+155/105, Rx125/85)
10 Front Squats
01May
HomeGrown CrossFit - Level 1 Group Class
A: Warm-up (No Measure)
YOGA
30Apr
HomeGrown CrossFit - Level 1 Group Class
Metcon
A: Metcon (No Measure)
SKILL WORK:
Spend 5 mins each working on:
Skin the cat or muscle up practice
Handstand work
Metcon
B: Metcon (AMRAP - Reps)
In teams of 2 with one partner working at a time, complete:
AMRAP 25 minutes
50 abmat situps
40 KB deadlifts (R+ 70/53, Rx 44/35)
30 alternating v-ups
20 KB goblet squats (R+ 70/53, Rx 44/35)
10 man makers (R+ 25/15, Rx 20/10)
Run 250m together