February 15, 2017 - No Comments! 2.15.17 HomeGrown CrossFit - Level 1 Group Class A: Front Squat Every 3min, for 15min (5 sets): 4-6 Pause Front Squats @ 31X1 ~85-90%1RM Build to today’s heaviest at the prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep. B: Metcon (3 Rounds for reps) 3 Rounds Against a 3min running clock, complete… Row 500m Max DB Ground to Overhead (R+55/35, Rx 45/25) *Use 2 DBs Rest 3min between sets.
February 14, 2017 - No Comments! 2.14.17 HomeGrown CrossFit - Level 1 Group Class A: Power Clean Take 20min to build to today’s 1-RM Power Clean B: Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (R+70/53, Rx 53/44) Push-Ups Pull-Ups
February 13, 2017 - No Comments! 2.13.17 HomeGrown CrossFit - Level 1 Group Class A: Push Press Every 3min, for 15min (5 sets): 3-5 Push Press 85-95%1RM Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set. B: Metcon (5 Rounds for reps) EMOM 15min Minute 1 – Row 200/150m or 15/10 Calories of Assault Bike Minute 2 – 10 Handstand Push-Ups (Scale 10 DB presses) Minute 3 – 40 Double-Unders (Scale 80 Singles +20 Attempts of DU) *men 200m row/women 150m row men 15cal bike/women 10cal bike. Record total reps each round.
February 11, 2017 - No Comments! 2.11.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) In teams of 3, with only one teammate per station, complete AMRAP 30min Station 1- 10 Box Jumps (R+30/24,Rx24/20″) 5 Pull-Ups Station 2- 10 Burpees 5 DB Ground to Overhead (R+45/25, Rx 35/15) *Use 2 DBs Station 3- 250m Run w/Med Ball (R+20/14, Rx 16/12) Teammates can only rotate after the running partner returns. Record total rounds and reps.
February 10, 2017 - No Comments! 2.10.17 HomeGrown CrossFit - Level 1 Group Class A: Snatch Take 15-20min to build to today’s 1-RM Snatch B: Metcon (Time) 5 Shoulder to Overhead (R+185/135, Rx155/115) 10 Power Cleans 15 Burpees Over the Barbell 500m Run 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to Overhead
February 9, 2017 - No Comments! 2.9.17 HomeGrown CrossFit - Level 1 Group Class A: Front Squat 4 Rounds 6 Pause Front Squats @ 31X1 Rest ~1min b/t sets All 4 Rounds should be heavy, working sets. ~85%1RM Prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep. B: Metcon (AMRAP - Rounds and Reps) Against a 10min running clock, complete the following: Row 1000m immediately followed by… AMRAP: 40 Double-Unders (Scale 80 Singles +20 Attempts of DU) 30 Wall Ball (R+20/14, Rx 16/12) 20 Ring Dips
February 8, 2017 - No Comments! 2.8.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Every 2min, for 18min: Min 1-2, 7-8 & 13-14: Max Muscle-Ups(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Min 3-4, 9-10 & 15-16:Max Handstand Walk (Scale Handstand Wall Runs if you don’t have handstand walks yet) Min 5-6, 11-12 & 17-18: 45sec L-Sit Hold accumulated time b/t boxes B: Metcon (5 Rounds for reps) Every 5min, for 25min (5 sets), AMRAP 3min 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar) Run 400m Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups Rest 2min, and repeat when the clock strikes the next five-minute interval for a total of five sets. Note in comments which movement you selected to perform for max reps.
February 7, 2017 - No Comments! 2.7.17 HomeGrown CrossFit - Level 1 Group Class A: Snatch 6 Sets 3-Position Snatch (high hang, mid-thigh, then from the floor) Rest ~1min Build over the course of the 6 sets. Record wt from floor. B: Metcon (AMRAP - Rounds and Reps) AMRAP 7min 7 Overhead Squats (R+135/95, Rx 115/75) 7 Box Jumps (R+24/20, Rx20/16″) 7 Toes to Bar
February 6, 2017 - No Comments! 2.6.17 HomeGrown CrossFit - Level 1 Group Class A: Power Clean Every 2min, for 20min (10 sets): Power Clean x 1.1 (rest 10sec between singles, and build to today’s heavy over the course of the 10 sets) B: Metcon (Weight) In teams of 2, alternate sets to complete 4 Rounds each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400m Choose the heaviest load you can successfully complete without dropping the barbell. *Record wt. and time together in notes. C: Metcon (No Measure) 3 Rounds 10 Supine Ring Row @ 2111 40-60sec Hollow Holds Rest 30sec *prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.
February 4, 2017 - No Comments! 2.4.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) Partners alternate whole rounds for time and complete 5 Rounds each of: Row 250m 5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) (R+55/35, Rx 45/25) 10 Goblet Squats Run 250m (Partner A completes 250m, 10 total Single-Arm Presses, 10 Goblet Squats, and a 250m run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 250m run.)
