HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min of:

250m Run

10 Thrusters (R+95/65, Rx 75/55)

Rest 7min

AMRAP 7min of:

40 Double-Unders

(R+20, Rx15) Hand-Release Push-Ups

Rest 7min

AMRAP 7min of:

20 Box Jumps (R+24/20″, Rx20/16")

(R+10, Rx5) Ring Dips

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Back Squat

5 Rounds

3-5 Back Squat

Rest 30sec

8-10 Bench Single-Arm DB Row

Rest 60sec

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the wt settles on the ground. Loading:(R+115/75, Rx 95/65)

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (Time)

With a partner, complete:

25min AMRAP

500m Row

100 Single Unders (R+ double unders)

40 KB Swings (R+53/35, Rx 44/26)

20 Burpee Star Jumps

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (Weight)

4 Rounds

2-3 Strict Wt. Pull-Up

Rest 30sec

Max Strict Pull-Up

Rest 30sec

30-45sec L-Sit (accumulated)

Rest 1min

B: Metcon (Time)

In teams of two, complete 4 Rounds of:

20 DB Renegade Rows (R+80/60, Rx 50/30)

400m Run

(Partition the 20 reps however you see fit, and stay with your partner on the run.)

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Deadlift

15 Deadlift

Rest 30sec

One Max Set of Strict HSPU

Rest 2 minutes

10 Deadlift

Rest 30sec

One Max Set of Strict HSPU

Rest 2 minutes

5 Deadlift

Rest 30sec

One Max Set of Strict HSPU

Increase the deadlift load each set, with the goal of selecting a wt. that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

Metcon (3 Rounds for reps)

Record all 3 rounds of Max Set of Strict HSPU

B: Metcon (AMRAP - Rounds and Reps)

Against a 2-min running clock, complete AMRAP of:

10 Alternating Reverse Lunges (R+115/75, Rx 95/65)

10 Push Press

Rest 2min between sets, and complete a total of 4 Rounds (16min Total)

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (AMRAP - Rounds and Reps)

In teams of two, alternate full rounds to complete AMRAP 18min

9 Burpee Box Jump-Overs (R+30/24,Rx24/20″)

9 Front Squats (R+155/105, Rx125/85)

*Score is Total rounds completed together

B: Metcon (No Measure)

Mobility

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Squat Clean and Jerk

Every 3min, for 30min (10 sets):

Sq Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
This is a benchmark workout. Record your performance. Try to power clean push jerk

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (4 Rounds for time)

Every 10min, for 40min (4 sets), perform the following

500m Row

400m Run

(R+50, Rx40) Push-Ups

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed-One class 9AM & Open Gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (Time)

With a partner, for time:

500m run (together)

Then,

20-18-16-14-12-10-8-6-4-2

Push-ups

Toes to bar

Then,

20-18-16-14-12-10-8-6-4-2

Situps

Supermans

500m run (together)

*partners will split up the reps evenly

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is tonight Friday Dec 11th at 7:30pm. This year the theme will be HOLIDAY FLARE- come in your most festive outfit.

This will be a potluck style party where members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.

A: Back Squat

4 Rounds

6-8 Back Squat

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest and walk over to the wall

10 Wall Slides

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 Burpees

20 DB Alt Reverse Lunges (R+55/35, Rx 45/25)

30 Double-Unders (60 Single +15 Attempts)