HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

Back Squat

followed by…

Every 3min, for 6min (2 sets):

Back Squat x 1 rep @ 100+%

B: Metcon (5 Rounds for time)

Every 4min, for 20min (5 sets):

25 Wall Ball (R+20/14, Rx 16/12)

50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

*Note times for each set

HomeGrown CrossFit - Level 1 Group Class

A: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
RX Division – 95/65 lbs

Scaled Division – 65/45 lbs

HomeGrown CrossFit - Level 1 Group Class

Metcon (5 Rounds for time)

Every 8min, for 40min (5 sets) of:

800m Run

12 Supine Bar Rows (Hand pronated)

12 Strict Handstand Push-Ups (Scale L-Seated DB Strict Press)

*Note times for each set, and add them for total working time.

*THE SUPINE BAR ROWS ARE RX ONLY IF YOUR CHEST TOUCHES THE BAR WITH YOUR LEGS ARE STRAIGHT. THE BAR SHOULD BE SET UP SO THAT YOUR BACK ALMOST TOUCHES THE GROUND WITH YOUR ARMS AT FULL EXTENSION.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min:

400m Run

30 KBS (R+53/35, Rx44/26)

20 Box Jump-Overs (R+24/20″, Rx20/16")

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 KBS, Partner A will perform 20 Box Jump Overs, and Partner B will run 400m – and so on for 30 minutes.

*Record total rounds & reps together

HomeGrown CrossFit - Yoga

A: Metcon (No Measure)

YOGA

Congratulations and Thank you to all that came to honor our heroes.

Our fallen heroes represent the character of a nation who has a long history of patriotism and honor - and a nation who has fought many battles to keep our country free from threats of terror. We, at HGX, honor those who have served, today especially, we honor those who had fallen to preserve what makes this country great, freedom.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Heat #1- 9:00AM

Recruit (Beginners): 0-6 months of Cross Fitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

B: Metcon (Time)

Heat #2 -9:30AM

Petty Officer (Intermediate): 6-12 months of Cross Fitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

C: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Heat #3 -10:00AM

Master Chief (Elite): 1+ years of Cross Fitting or other high intensity workout regimen on a consistent basis.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 sets of 10 each with a 2220 tempo

Prone behind-the-neck band pulls

Rest 30s

DB front raise

Rest 30s

B: Metcon (Time)

250m run

30 Mtn climbers

500m run

60 Alt V-ups

1000m run

60 Alt V-ups

500m run

30 Mtn climbers

250m run

C: Metcon (No Measure)

Spend 5min rolling out (especially the muscles involved in Murph--lats, chest, IT band).

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

30sec of Ring Muscle-Ups

Rest 30sec

30sec of Push-Ups

Rest 30sec

30sec of Toes to Bar

Rest 30sec

*Record total reps

*NOTE: You can only hit the RX button if you performed all movements exactly how it is written above. That means you performed all ring muscle ups with no assistance, no bands or jumping. You performed every single push-up with your chest making contact with the ground, not just your quads or stomach. For toes to bar both toes come in contact with the pull-up bar at the same time, every single time. Be strict and precise with your movements. You are only cheating yourself!

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Overhead Squat

5 sets of:

3 Overhead Squat

Rest as needed

Build over the course of the 5 sets to today’s heavy triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min:

3 Hang Power Snatches (R+135/95, Rx 115/75)

6 Overhead Squats

9 Burpees Over the Barbell

12 Pull-Ups

*THERE ARE NO RACKS IN THE WILDERNESS.

*Protect your hands. Be reday for MURPH ON MONDAY MAY 30TH. Sign up for a Level & Time (SEE WHITEBOARD)