HomeGrown CrossFit - Level 1 Group Class

FITNESS FOR FREE CLASS AT 10AM

Metcon

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Metcon

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon

C: Metcon (Time)

Rest 5 mins

then

3 Rounds

5 Situps

20 Russian twists

10 Alt V-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds

100ft Keg Carry (build up in wt)

1min Hollow Body Holds(accumulated time)

1min Chin Up lock offs (hold yourself over the bar in a Supinated-Grip (accumulated time)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record wt of Keg successfully carried 100ft

B: Metcon (Time)

4 Rounds

10 DB Turkish get ups (5 each arm) (R+55/35, Rx 45/25)

250m Run

2 Rope Climbs (Scale 6 Rope K2E)

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

3-4 Unsupported Seated Strict Press

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s wt)

~Rest 1min

Pistols

10-16 Alt Pistols

(practice your progressions if these aren’t proficient, and if they are, add wt by holding a KB or DB)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 DU (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min:

“Dissecting Kelly”

400m Run

30 Box Jumps (R+24/20″, Rx20/16")

30 Wall Ball (R+20/14, Rx 16/12)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball, and Partner B will run 400m – and so on for 30min.

*Record Rounds and Reps together

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Pull-ups

4 Rounds

1-2 Wt Pull-Ups

Rest 30sec

Metcon (AMRAP - Reps)

Max Strict Pull-Ups

Rest 1min

B: Metcon (AMRAP - Reps)

3 Rounds for max reps/calories:

60sec Cal Row

30sec Rest

60sec KBS (R+53/35, Rx44/26)

30sec Rest

60sec DB Renegade Rows (R+45/25, Rx 35/15)

30sec Rest

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%

*Record heaviest wt

followed by…

Back Squat

Every 2min, for 4min (2 sets):

4-5 Back Squat @ 80-85%

B: Metcon (AMRAP - Reps)

2 Rounds

AMRAP 3min:

10 Ground to Overhead (R+95/65, Rx 75/55)

10 Overhead Squats

10 Burpees

Rest 3min b/t sets, and complete a total of 2 sets. Start the second set where you left off when time ran out on the first.

HomeGrown CrossFit - Level 1 Group Class

Metcon

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

In teams of 2. alt every 2 reps. One person works at a time

20 DL (R+135/95, Rx 95/65)

20 Pullups

20 Box Jumps (R+24/20, Rx20/16)

B: Metcon (8 Rounds for reps)

TABATA

Flutter Kicks

Announcements

End of the Open potluck barbecue is Today (6:30-8:30 pm). We will keep it somewhat casual for the people that will be re-doing the workout over the weekend. All members’ friends and family are welcome. Please bring a dish to share.

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.5

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Metcon

B: Metcon (Time)

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)

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 65 lb.

Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 65 lb.

Women use 45 lb.

Announcements

Coach Ian is moving on. Ian has been with us for over 3 years. He has taken a position to train at Google. It is a great opportunity for him and we are sad to see him go, yet we are very excited about his professional growth. This is his last week with us, Please wish him luck in his new job.

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Take 10-15 min to focus on technique of Sq Clean

(add light to no weight)

B: 5k Run (Time)

Max Effort 5k Run
R+ Take it casual. Last open workout tomorrow

2.5k Run (Time)

2.5k Run
Rx Take it casual. Last open workout tomorrow

Announcements

Coach Ian is moving on. Ian has been with us for over 3 years. He has taken a position to train at Google. It is a great opportunity for him and we are sad to see him go, yet we are very excited about his professional growth. This is his last week with us, Please wish him luck in his new job.

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

4-5 Unsupported Seated Strict BB Press

(sit on a bench without back support and press the barbell from shoulder to overhead)

~Rest 1min

*Try and go heavier then 2/24

B: Metcon (AMRAP - Rounds and Reps)

Against a 7min running clock, complete:

500m Row

immediately followed by…

AMRAP:

10 DB Single-Arm Presses (5 each arm) (R+55/35, Rx 45/25)

10 Box Jump-Overs (R+30/24,Rx24/20″)