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)

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is this 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: Push Press

Every 3min, for 18min (6 sets):

Push Press

*Set 1 – 5 reps

*Set 2 – 3 reps

*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B: Metcon (Time)

3 Rounds

10 Strict Handstand Push-Ups

20 Supine Bar Rows (hands pronate)

400m Run

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is this 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: Squat Clean

Every 3min, for 18min (6 sets):

Sq Clean x 1.1.1.1

(rest 10sec b/t each single)

B: Metcon (Time)

3 Rounds

250m Row/Run

20 Single Arm Alt DB Power Snatch (R+55/35, Rx 45/25)

1 Rope Climb (Scale 3 Rope K2E)

Rest 2min

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is this 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: Metcon (AMRAP - Reps)

In teams of three, complete 5 Rounds for max reps/cals of (20min total):

60sec of Rowing (for cals)

60sec of DB Man-Makers (R+45/25, Rx 35/15)

60sec of BB Thrusters (R+75/55, Rx 65/45)

Rest 2min

Teams get one erg, ideally one set of DB and one BB. Team members rotate through the three work stations at 60sec intervals and all members rest at the same time. Post total score (cals rowed and reps completed).

*Man-Maker=Alt. DB Rows from the plank, push up, sq clean, thruster