21Apr
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
Take 10min to practice Split Jerk Footwork and Jerk Technique Drills
Weightlifting
B: Squat Clean and Jerk
Every 2min, for 20min (10 sets) of: Sq Clean & Split Jerk
(rest 10sec between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
*Recored heaviest wt.
Metcon
C: Metcon (AMRAP - Reps)
AMRAP 5min:
Squat Clean & Jerk (R+165/110, Rx145/85)
20Apr
HomeGrown CrossFit - Level 1 Group Class
Gymnastics
A: Pull-ups
3 Rounds:
3 Wt Strict Pull-Ups
Rest 30sec
Max Wt Strict Supinated-Grip Pull-Ups (w/ same weight)
Rest 30sec
Max Strict Pull-Ups
Rest 30sec
Max Strict Supinated-Grip Pull-Ups
Rest 1min
Metcon
B: Metcon (4 Rounds for time)
Every 8min, for 32min (4 sets), complete the following as quickly as possible:
Row 500m
Run 400m
30 Supine Bar Rows
19Apr
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…
Weightlifting
Back Squat
One set of:
Back Squat x Max Unbroken Reps @ 80% 1RM
(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 (Time)
11 Thrusters (R+175/115, Rx145/95)
22 Toes to Bar
9 Thrusters
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
18Apr
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Shoulder Press (1)
EMOM 8min:
1 Strict Shoulder Press
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
Weightlifting
Shoulder Press
Every 2min, for 6min (3 sets) of:
1 Strict Shoulder Press (as heavy as possible)
Metcon
B: Metcon (AMRAP - Reps)
AMRAP 7min:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees
Rest 1min
AMRAP 7min:
1min Handstand Holds (Accounulate)
7 Skin the Cat
7 Burpees
16Apr
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 30min
400m Run
30 Ab mat sit ups
20 Burpees
R+ 10 Triple-unders, Rx 30 DU (Scaled 60 singles + 15 attempts of DU)
15Apr
HomeGrown CrossFit - Level 1 Group Class
A: Overhead Squat
Every 2min, for 16min (8 sets of):
3-4 Overhead Squat
Build in weight over the course of the 8 sets.
*Record heaviest wt
B: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
C: Metcon (Weight)
Every 2min, for 6min (3 sets):
10-12 Single Arm DB Row on bench