February 3, 2017 - No Comments! 2.3.17 HomeGrown CrossFit - Level 1 Group Class A: Front Squat Take 20min to build to a new 1-RM Front Squat B: “Sage at 20″ (Time) AMRAP 20min of: 20 Thrusters (R+135/95, Rx 115/75) 20 Pull-Ups 20 Burpees Over the Barbell*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!
February 2, 2017 - No Comments! 2.2.17 HomeGrown CrossFit - Level 1 Group Class A: Bench Press Take 20min to build to today’s 2-RM Bench Press ~95%1RM B: Metcon (Weight) Row 1000m 30 Bench Press @ 60% of today’s 2-RM Run 800m *Record wt. and time in notes
February 1, 2017 - No Comments! 2.1.17 HomeGrown CrossFit - Level 1 Group Class A: DB Walking Lunges Every 3min, for 15min (5 sets): 20 DB Walking Lunges (heavy) Build up wt. 20/15 Ring Dips B: Metcon (Time) In teams of 2, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (R+53/35, Rx44/26) 15 Wall Ball (R+20/14, Rx 16/12) *Record time together Warm-up (No Measure) OLY CLASS ONLY 6:30-8:00pm Snatch 60/2 70/2 80/2 (85/2)5 Clean & Jerk 60/2+1 70/2+1 80/2+1 (85/2+1)5 Back Squat 60/3 70/3 (80/3)6 *go down slowly
January 31, 2017 - No Comments! 1.31.17 HomeGrown CrossFit - Level 1 Group Class A: Shoulder Press 2min Each Station, for 20min (5 sets of each): Station 1 – 3-5 Shoulder Press @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM ~90-95%1RM) Station 2 – 6-8 Single-Arm DB Row (each arm) @ 20X1 *Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep. Single-Arm DB Row (Weight) B: Metcon (AMRAP - Rounds and Reps) AMRAP 8min 10 Thrusters (R+115/75, Rx 95/65) 15 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts 50 Double-Unders (Scale 100 Singles +25 Attempts of DU)
January 30, 2017 - No Comments! 1.30.17 HomeGrown CrossFit - Level 1 Group Class A: Power Clean 2min each Station, for 20min (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10sec between singles) Station 2 – 2-3 Weighted Pull-Ups @ 21X0 *Prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep. Build up if possible. Weighted Pull-ups B: Metcon (Time) 3 Rounds 10 Power Cleans (R+155/105, Rx125/85) 10 Burpee Box Jumps (R+30/24,Rx24/20″) * If you want an extra challenge do the PC unbroken
January 28, 2017 - No Comments! 1.28.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) In teams of 2, with one partner working at a time, partners alternate rounds to complete AMRAP 30min 5 Push-Ups 10 Goblet Squats (R+53/35, Rx44/26) 15 Kettlebell Swings (R+53/35, Rx44/26) 250m Run *Record total rounds/reps together
January 27, 2017 - No Comments! 1.27.17 HomeGrown CrossFit - Level 1 Group Class A: Overhead Squat Every 3min, for 18min (6 sets): 2-4 Overhead Squat keep wt ~95-90%1RM B: Metcon (AMRAP - Rounds and Reps) AMRAP 10min 10 Pull-Ups 10 Alternating One-Arm DB Snatches (R+60/40, Rx 50/30) 10 Box Jump Overs (R+24/20, Rx20/16″)
January 26, 2017 - No Comments! 1.26.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Every 2min, for 18min: Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Max Handstand Walk (use Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: L-30-45sec L Sit Hold b/t boxes (accumulated time if needed) B: Metcon (5 Rounds for reps) Against a 2min running clock, complete AMRAP: 3 Hang Cleans (R+135/95, Rx 115/75) 6 Shoulder to Overhead 9 Front Squats Max Burpees Rest 2min between sets, and complete a total of 5 Rounds.
January 25, 2017 - No Comments! 1.25.17 HomeGrown CrossFit - Level 1 Group Class A: “Move Mountains” (Time) “Move Mountains” Run 1 Mile 26 Burpee Box Jumps (R+24/20, Rx20/16″) 26 Strict Pull-Ups 26 Thrusters (R+95/65, Rx 75/55) 26 Strict Knees To Elbows 26 Kettlebell Swings (R+53/35, Rx44/26) *Scale up or down as appropriate. Weightlifting OLY CLASS ONLY Power Snatch *Heavy Single Power Clean + Jerk *Heavy Single Deficit Snatch Pull to Hip (80/3)4
January 24, 2017 - No Comments! 1.24.17 HomeGrown CrossFit - Level 1 Group Class A: Deadlift Take 12-15min and build to a heavy, but not necessarily 3-RM Deadlift ~95-90%RM B: Metcon (Weight) In teams of 2, alternate rounds and complete 7 Rounds each of: 5 Deadlifts* 5 Chest-to-Bar Pull-Ups *Load with approximately 65-70% of today’s heavy triple from part A. *Share bars if possible *Record wt. and time in notes
