August 25, 2015 - No Comments! 8.26.15 HomeGrown CrossFit - Level 1 Group Class A: Hang Snatch (5 Hang Sq Snatch ) -Just above knee -5 heavy singles -No misses -Rest as needed B: Metcon (Time) 4 Rounds 400m Run 5 Front Squats (R+225/155, Rx165/125#) *There are no racks in the wilderness
August 25, 2015 - No Comments! 8.25.15 HomeGrown CrossFit - Level 1 Group Class A: Clean and Jerk (1RM) 15 minutes to establish B: Metcon (Time) 5 Rounds Row 15 Calories 5 Power Clean & Push Jerks (R+185/125, Rx155/105#) 1 Rope Climbs (R+ Legless, legs may be used for descent, Rx used legs, scaled 3 Rope K2E) -Rest 1:00 between each round *R+ all Power Clean&Push Jerks T&G
August 24, 2015 - No Comments! 8.24.15 HomeGrown CrossFit - Level 1 Group Class A: Power Snatch (EMOM for 7:00 – 3 Power Snatches) 75% of 1RM Power Snatch R+ T&G add wt each min to a max set of 3 B: Metcon (5 Rounds for reps) 5 Rounds 50 Double-Unders ME UB TTB (no rest after DU) Rest 1min after each round *ME=Max Effort *R+ all DU have to be UB, if you break a set start back at 1 🙁 *Record ME TTB each round
August 22, 2015 - No Comments! 8.22.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Reps) "6 Minute Abs" 1 minute of ME V-ups Rest 30 sec 1 minute of ME abmat situps Rest 30 sec 1 minute of ME toes-to-bar Rest 30 sec 1 minute of ME Russian twists (R+ 55/35, Rx 45/20) Rest 30 sec Score is total # of reps B: Metcon (Time) 100m Sprint 10-9-8-7-6-5-4-3-2-1 Wall Balls (R+ 20/14, Rx 16/12) Hand Release Pushups 100m Sprint C: Metcon (No Measure) Spend 10-15 minutes working on mobility Couch stretch Skin the cat Lax ball on rotator cuff and pecs Foam roll Voodoo floss compression
August 20, 2015 - No Comments! 8.21.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) 1a) 4 Round not for time Strict Ring Dips R+8 (add wt if too easy) Rx6 Scaled 4 w/ band -Rest 1min Snatch Balance (3 Snatch Balance ) 1b) 4 Rounds -Heaviest possible -Rest 1:00 B: Metcon (Time) 5 Rounds 400m Run 10 Sledgehammer Strikes (5each side)
August 19, 2015 - No Comments! 8.20.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (4 Rounds for reps) 1a) 4 Rounds R+5 C2B Pull-ups + ME Bar MU Rx 4 C2B Pull-ups + 1 Bar MU Scaled 7 Strict Pull-ups -Rest 1:00 Back Squat (3 BS work to a near 3RM) 1b) 4 Rounds -Last set ME UB -No misses) -Rest 1:00 B: Metcon (Time) 5 Rounds 500m Row 15 GHD Reverse hypers 10 KB/DB Windmills (R+55/35, Rx45/25#) (5 each side)
August 19, 2015 - No Comments! 8.19.15 HomeGrown CrossFit - Level 1 Group Class A: Hang Clean (5 Hang Sq Clean ) -Just above knee -5 heavy singles -No misses -Rest as needed B: Metcon (Time) 20 DB One-legged DL (R+65/45,Rx 55/35#) (same arm same leg, 10 each side) 10 Clean & Jerks (R+185/130, Rx155/110#) 5 Muscle-ups (Scaled 5 pull-up+5 dips) Rest 5 minutes Then, for time: 20 Strict Handstand Push ups 10 Snatches (R+155/105, Rx125/85#) 5 Muscle-ups
August 17, 2015 - No Comments! 8.18.15 HomeGrown CrossFit - Level 1 Group Class A: Snatch (1RM ) 15 minutes to establish B: Metcon (Time) 50 Double-Unders 12 DB Pendlay Rows (R+60/40,Rx 50/30) 12 DB Shoulder to OH 50 Double-Unders 9 DB Pendlay Rows 9 DB Shoulder to OH 50 Double-Unders 7 DB Pendlay Rows 7 DB Shoulder to OH
August 16, 2015 - No Comments! 8.17.15 HomeGrown CrossFit - Level 1 Group Class A: Push Jerk (EMOM for 7:00 – 3 Power Clean & 1 Push Jerks) -65% of 1RM Push Jerk -R+ add wt. each min to a max triple B: Metcon (Time) 21-15-9 Power Cleans (Rx205/135, Rx165/115#) Burpee Box Jump Overs (R+30/24, Rx24/20") (Jump up, STEP DOWN)
August 15, 2015 - No Comments! 8.15.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Distance) Spend 5 minutes on each: Max vertical jump Metcon (Time) Max L-sit on rings B: Metcon (Time) With a partner for time: 70 Alternating V-ups (right hand to left foot and vice versa) 60 One-arm Pendlay rows (R+ 45/25, Rx 35/15) 500m Waiter's Carry (each person carries one dumbbell overhead, switch arms every 25m) 60 One-arm Pendlay rows 70 Alternating V-ups
