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.)
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″)
