December 9, 2016 - No Comments! 12.9.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Snatch Balance Every 3min, for 18min (6 sets): 1 Snatch Balance + 3 Overhead Squats *Build to today’s heaviest snatch balance + 3 overhead squats. B: Metcon (Time) 12 Power Snatches (R+115/75, Rx 95/65) 12 Box Jumps (R+30/24,Rx24/20″) 9 Power Snatches 9 Box Jumps 6 Power Snatches 6 Box Jumps Run 500m
December 8, 2016 - No Comments! 12.816 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Back Squat Take 12-15min to build to 85-90% of your 1-RM Back Squat and then… 3 Rounds 3 Back Squat @ 85-90% 1-RM 10-12 Single-Arm DB Bench Row (each side) Rest 60sec B: Metcon (Time) Row 1000m followed immediately by . . . 3 Rounds 30 DU (Scale 60 Singles +15 Attempts of DU) 20 KBS (R+70/53, Rx 53/44) 10 Strict Handstand Push-Ups Time cap = 15min
December 7, 2016 - No Comments! 12.7.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Push Press Every 3min, for 15min (5 sets): 3-5 Push Press *Goal is to establish today’s 5-RM. B: Metcon (Weight) EMOM 16min Even min – 10 Burpees Odd min – 5 Power Cleans (use the heaviest weight you believe you can successfully handle – Record weight used) Metcon (No Measure) OLY CLASS ONLY Power Snatch + Snatch Balance(2 second hold at bottom) 60/2 (70/1)4 1 Clean + 2 Jerks 60/2 70/2 80/1 (85/1)4 Front Squat (if time) 60/4 70/4 (80/4)4
December 6, 2016 - No Comments! 12.6.16 HomeGrown CrossFit - Level 1 Group Class A: Front Rack Lunge 3 Rounds 8-10 Front-Racked Alternating Lunges w/ Barbell (each leg) 2-3 Turkish Get-Ups (each arm) 60-90sec Prone Planks Rest 60sec *Built up in wt. Record Front-Racked Lunges B: Metcon (2 Rounds for reps) AMRAP 5min 3 DB Burpees (R+55/35, Rx 45/25) 10 Alternating DB Rows from the Plank (5 each arm) 7 DB Thrusters Rest 2min and then repeat.
December 5, 2016 - No Comments! 12.5.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Bench Press Every 3min, for 18min (6 sets): Bench Press *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 93-95% *Set 5 – 1 rep @ 97-99% *Set 6 – 1 rep @ 102% or more B: Metcon (4 Rounds for reps) 4 Rounds for max reps of: 60sec of Rowing for Calories Rest 15sec 60sec of Push-Ups Rest 15sec 60sec of Strict Supinated-Grip Pull-Ups Rest 90sec *This portion will take exactly 20 minutes.
December 3, 2016 - No Comments! 12.3.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) In teams of 2, alternating complete rounds, AMRAP 20min: 5 Power Cleans (R+135/95, Rx 115/75) 10 Burpees Over the Barbell 20 Wall Ball (R+20/14, Rx 16/12)
December 2, 2016 - No Comments! 12.2.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Hang Snatch Every 2min, for 16min (8 sets): Hang Sq Snatch x 1.1.1 (rest 5-7sec between singles) *Build in load over the course of the 8 sets. B: Metcon (AMRAP - Rounds and Reps) AMRAP 7min of: 7 Hang Sq Snatches (R+135/95, Rx 115/75) hang power snatch is ok too if you have to) 14 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts
December 1, 2016 - No Comments! 12.1.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Every 90sec, for 12min (2 sets of each): Station 1 – 3-8 Muscle-Ups (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 rep) Station 2 – 20 Arch to Hollow Rolls (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 3 – 10-12 Supine Ring Rows (get as horizontal as possible, maintain engaged glutes and abdominal throughout the movement) Station 4 – 45-60sec of Handstand Walking- (OR 45-60sec Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down) B: Metcon (6 Rounds for reps) Against a 2-min running clock, complete a total of 6 Rounds of the following: Row 300/250m Max Push-Ups Rest 2min between sets. *Record push ups each round *Men 300m and Women 250m
November 30, 2016 - No Comments! 11.30.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Deadlift Deadlift: *Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90+% Rest 3mins between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions. *Record Set 6 B: Metcon (Time) 3 Rounds: 400m Run 15 Box Jumps (R+24/20″, Rx20/16") R+15, Rx10 Strict Handstand Push-Ups Time cap:12min Metcon (No Measure) ONLY CLASS OLY 6:30-8:00PM Muscle Sn. (50/3)3 Hang Sn. from Above the Knee 50/2 60/2 70/2 80/2 (85/2)/4 3 Cl. + 1 Jr. 60/1 70/1 (80/1)4
November 29, 2016 - No Comments! 11.29.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Shoulder Press 6 Rounds: 2 Shoulder Press @ 20X1 Rest 1min Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep. B: Metcon (AMRAP - Rounds and Reps) AMRAP 8min of: 10 Pull-Ups 15 Thrusters (R+95/65, Rx 75/55) 30 Double-Unders (Scale 60 Singles +15 Attempts of DU)
