26Feb
HomeGrown CrossFit - Level 1 Group Class
OPEN 16.1
A: 16.1 (AMRAP - Reps)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
RxMen lunge 95 lb.
RxWomen lunge 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups
*Lunges are unweighted
Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Boys lunge 65 lb.
Girls lunge 45 lb.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Boys lunge 45 lb.
Girls lunge 35 lb.
25Feb
HomeGrown CrossFit - Level 1 Group Class
A: Front Squat
Every 2min, for 12min (6 sets of):
2-3 Front Squat
Goal is to increase loads used last week but chill out THE OPEN STARTS TOMORROW
*Record heaviest wt
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 6min
3 Hang Power Cleans (R+135/95, Rx 115/75)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
*conversational pace THE OPEN STARTS TOMORROW
24Feb
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
5 Rounds
5-6 Unsupported Seated Strict DB Press
(sit on a bench without back support and press the DB from shoulder to overhead in a neutral grip)
~Rest 1min
B: Metcon (4 Rounds for reps)
Against a 2min running clock, complete:
250m Row
Max Ring Dips
*Record each round but take it easy, you do not want to be sore for THE OPEN.
Rest 2min between sets and complete 4 Rounds total.
Rx=no band on dips
23Feb
HomeGrown CrossFit - Level 1 Group Class
A: Hang Snatch
Every 2min, for 12min (6 sets):
2-3 Hang Snatch
(pause in the receiving position for 1-2 seconds)
Focus on speed and perfect mechanics, and build in load over the course of the sets.
*Recorded heaviest wt.
B: Metcon (Time)
3 Rounds
30 Overhead Walking Lunge Steps (R+55/45, Rx 45/33)
15 C2B Pull-Ups
400 Meter Run
22Feb
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Every 2min, for 10min (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
*Recorded heaviest wt
REST 2MIN THEN
Back Squat
Every 2min, for 4min (2 sets):
8-10 Back Squat @ 73-78%
B: Metcon (AMRAP - Rounds and Reps)
In teams of 3-4, relay to complete AMRAP 12min:
3 Power Cleans (R+185/135, Rx155/115)
6 Burpee Box Jump-Overs (R+24/20″, Rx20/16")
* Relay, only one person goes at once. Once one athlete completes 3 PC and 6 BBJO next athlete go.
*Recored all teams rounds
20Feb
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 3 complete:
20 minute AMRAP
900m row relay
90 double unders (R+ DUs, Rx singles with 10 attempts)
90 handstand shoulder touches (R+ full handstand, Rx knees on box)
Rest 5 minutes, then individually:
B: Metcon (8 Rounds for reps)
Tabata Abmat Situps
(20s work, 10s rest for 4 minutes)