16Jan
HomeGrown CrossFit - Level 1 Group Class
DID YOU REGISTER FOR THE CROSSFIT 2016 OPEN YET?
A: Metcon (Time)
Rx+ teams of 2, Rx teams of 3
30 Toes to Bar (R+ as prescribed, Rx hanging leg raise)
60 DB Snatch (R+ 45/35, Rx 40/20)
90 Wall Balls (R+ 20/14 Rx same)
120 Tuck Jumps
90 Wall Balls
60 DB snatch
30 Toes to Bar
15Jan
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 3, alternate to complete AMRAP 20min of:
10 KB Goblet Carry Alternating Reverse Lunges (R+53/35, Rx44/26)
10 Burpees
Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.
Record how many rounds and reps completed as a team.
14Jan
HomeGrown CrossFit - Level 1 Group Class
A: Clean and Jerk
15min to Establish today’s 1-RM Sq Clean & Split Jerk
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7min: Increasing Reps
2 Power Clean & Push Jerk (R+115/75, Rx 95/65)
4 Alt Pistols
4 Power Clean & Push Jerk
8 Alt Pistols
8 Power Clean & Push Jerk
16 Alt Pistols
13Jan
HomeGrown CrossFit - Level 1 Group Class
A: Back Squat
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest ~1min between sets
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
10 Toes to Bar
10 KBS (R+70/53, Rx 53/44)
10 KB Single Arm Over Head Alt Step Ups (5 on each arm) (R+20/16, Rx 16/12")
12Jan
HomeGrown CrossFit - Level 1 Group Class
A: Split Jerk
Take 15min to build to today’s heavy Split Jerk
B: Metcon (4 Rounds for reps)
Against a 2min running clock, complete:
Row 250m
Max Push Press (R+115/75, Rx 95/65)
Rest 2min between sets, and complete a total of 4 sets.
11Jan
HomeGrown CrossFit - Level 1 Group Class
WHAT ARE YOUR GOALS FOR 2016?
A: Metcon (1 Rounds for reps)
Against a 4min running clock, perform the following for max reps:
Run 500m
Max Rep Push-Ups
Rest 4min, and then . . .
B: Metcon (AMRAP - Reps)
AMRAP 4min of:
10 Box Jumps (R+24/20″, Rx20/16")
10 Pull-Ups
Rest 4min, and then . . .
C: Metcon (AMRAP - Reps)
AMRAP 4min of:
5 Bar over Burpees
5 Thrusters (R+95/65, Rx 75/55)
Rest 4min, and then . . .
D: Metcon (AMRAP - Reps)
AMRAP 4min of:
30 Double-Unders (Scale 60 Singles + 15 Attempts)
3 MU (Scale 3 Ring Rows + 3 Dips)
Rest 4min, and then . . .
E: Metcon (AMRAP - Reps)
Against a 4min running clock, perform the following for max reps:
Run 500m
Max Rep Push-Ups