HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Front Squat

Front Squat

* Set 1 – 50% 1-RM x 5 reps

* Set 2 – 75% 1-RM x 3 reps

* Set 3 – 85% 1-RM x 1 rep

* Set 4 – 90-95% 1-RM x 1 rep

* Set 5 – Test 1-RM

B: Metcon (Time)

2 Rounds

500m Run

30 Ring Dips

20 Toes to Bar

Rest 2min between sets

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Push Press

4 Rounds

4 Push Press (Build wt. over the 4 sets)

Rest 1min

60-90sec Plank from Rings

Rest 1min

B: Metcon (5 Rounds for reps)

Against a 60sec running clock, for a total of 5 sets, perform AMRAP:

10 KBS (R+70/53, Rx 53/44)

Max Reps of Thrusters (R+75/55, Rx 65/45)

Rest 60sec between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (No Measure)

Spend 5 mins on each

Lacrosse ball trigger point release

Foam roll

Band stretch

B: Metcon (Time)

With a partner for time:

200 DUs

1000m Farmer's carry (R+45/25, Rx 35/15) switch as needed

200 DUs

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (Weight)

4 Rounds

3-4 Wt. Strict Pull-Ups

Rest 15sec

Metcon (AMRAP - Reps)

Max Unweighted Strict Pull-Ups

Rest 3min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 Renegade Rows (Alt. DB Rows from the Plank) (5 each arm) (R+55/35, Rx 45/25)

20 Box Jumps (R+24/20″, Rx20/16")

250m Run

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Clean

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

Sq Clean x 1.1.1.1 (rest 10sec between singles)

Rest 30sec

Metcon (AMRAP - Reps)

Max Reps Strict Handstand Push-Ups

*Record wt used on sq cleans and total reps achieved on HSPU

B: Metcon (Time)

3 Rounds

15 Deadlifts (R+155/105, Rx125/85)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (AMRAP - Rounds and Reps)

INTERVAL BARBARA

5 Rounds

Against a 3min running clock, AMRAP

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Rest 3min between sets, and pick up the next set where you left off.

*Record total Rounds and Reps

*This will take 27min

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

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

500m Run

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Back Squat

Take 12min to build to 85-90% of your 1-RM Back Squat

and then…

3 Rounds

3 Back Squat @ 85-90% 1-RM

Rest 1min

12 Bench Single-Arm DB Bent over Rows (12 each arm)

Rest 1min

B: Metcon (Time)

1000m Run

followed immediately by . . .

3 Rounds

30 DU (Scale 60 single+15 attempts)

20 KBS (R+70/53, Rx 53/44)

10 Strict Handstand Push-Ups

*15min time cap

HomeGrown CrossFit - Level 1 Group Class

FITNESS FOR FREE TODAY AT 10:00am. Bring your friends. No experience needed.

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am.

A: Metcon (AMRAP - Rounds and Reps)

20min AMRAP Partner Workout (1 works, 1 rests):

400m Run w/partner

60 Wall balls (R+20/14, Rx16/12)

30 Med-ball sit ups w/ partner

60 alt. box jumps (R+24/20", Rx20/16)

30 Partner leg toss

B: Metcon (No Measure)

2min Rest then,

TABATA Wall Sits

HomeGrown CrossFit - Level 1 Group Class

FITNESS FOR FREE THIS SATURDAY AT 10:00am. Bring your friends. No experience needed.

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Push Press

Every 3min, for 15min (5 sets):

Push Press x 3-5 reps

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 – note weight used)