22Jan
HomeGrown CrossFit - Level 1 Group Class
A: Squat Snatch
Every 3min, for 24min (8 sets) of:
3-Position Sq Snatch
(above knee, below knee, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
B: Metcon (AMRAP - Rounds and Reps)
In teams of two, alternating complete rounds, perform AMRAP 8min of:
8 Deadlifts (R+ 225/155, Rx 165/125)
50 DU (Scale 100 singles+25 attempts)
*Record how many rounds and reps just you performed
21Jan
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
5 Rounds
4-6 DB Shoulder Press (work up to something heavy)
100m Farmer’s Carry (same wt as above)
Rest 1min
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 4min of:
4 Strict Pull-Ups
8 DB Push Presses (use wt you ended with from part A)
Rest 4min, and then . . .
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 4min of:
15 Sit ups
15 Push-Ups
20Jan
HomeGrown CrossFit - Level 1 Group Class
A: Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
*Elite=R+
19Jan
HomeGrown CrossFit - Level 1 Group Class
DID YOU SIGN UP FOR THE 2016 CROSSFIT OPEN YET! IF NOT YOU NEED TO. ASK YOU COACH FOR MORE DETAILS
A: Warm Up (No Measure)
3 Rounds
10 Supine Ring Rows
45sec Side Plank each side
Rest 30sec
B: Front Squat
Take 10min to build to a heavy-ish Front Squat, and then…
Every 3min, for 15min (5 sets) of:
3-5 Front Squat (~90-80% 1RM)
C: Metcon (5 Rounds for reps)
EMOM, for 15min (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 KBS (R+70/53, Rx 53/44)
18Jan
HomeGrown CrossFit - Level 1 Group Class
A: Split Jerk
Take 20min to build to today’s heavy Split Jerk
B: Metcon (Time)
In teams of 2, with partners alternating complete rounds, complete 7 rounds each person of:
3 Power Cleans (R+135/95, Rx 115/75)
6 Shoulder to Overhead
3 Pendlay Row
17Jan
HomeGrown CrossFit - Level 1 Group Class
SSFPD ONLY
A: Metcon (Time)
In teams of 2 complete
400m Run w/ something heavy
50 Wall Ball (R+ 20/14, Rx 16/12)
50 KBS (R+ 53/35, Rx 44/26)
50 Box Jumps (R+ 24/20, Rx 16/12)
400m Run w/ something heavy
B: Metcon (No Measure)
Classified cool down