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)

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: Metcon (3 Rounds for weight)

3 Rounds

BB Front-Racked Alt. Lunges x 10 reps each leg

Rest 60sec

DB/KB Turkish Get-Ups x 2-3 reps each arm

Rest 60sec

Side Planks x 30-45sec each side

Rest 60sec

*Go as heavy as possible

*Record Lunge and TGU wt each round

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

3 DB Weighted Burpees (R+55/35, Rx 45/25)

10 Renegade Row (Alt. DB Rows from the Plank) (5 each arm)

7 DB Thrusters

Rest 2min and then repeat.

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: Bench Press

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

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

Record heaviest set

B: Metcon (AMRAP - Reps)

4 Rounds for max reps of:

1min of Rowing for Calories

Rest 30sec

1min of Push-Ups

Rest 30sec

1min of Strict Supinated-Grip Chin ups

Rest 30sec

*This portion will take exactly 18min

*Record total reps

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)

“Auggie”

In teams of 2, complete AMRAP 25min:

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

52 Power Cleans (R+95/65, Rx 75/55#

52 Burpees

52 KBS (R+53/36, Rx44/26)

*Only one person works at a time, alternate as needed.

B: Metcon (No Measure)

Mobility

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: Hang Snatch

Every 2min, for 16min (8 Rounds):

3 Single Hang Sq Snatch

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

7 Hang Power Snatch (R+135/95, Rx 115/75)

14 Toes2Bar

HomeGrown CrossFit - Level 1 Group Class

HAPPY HALLOWEEN!!!
Lurong Challengers, this week is the last week of the Lurong Challenge. Today is the last day to taking post challenge weigh-ins and measurements at 9:00am-12:00pm.

A: Metcon (No Measure)

Lacrosse ball trigger point release (2mins each)

Rotator cuff, rhomboids, traps (shoulder to spine)

Hip flexors, piriformis, TFL (hips, gluteals)

Plantar fascia (bottom of foot)

B: Metcon (AMRAP - Reps)

Partner Tabata--4 mins of 20s work, 10s rest; partners alternate rounds to complete

Row for cals

V-ups (Rx+), anchored leg raise (Rx)

Renegade rows (R+ 55/35, Rx 45/25)

Back extensions (R+ arms straight ahead, Rx arms bent)

*Record Total Reps

HomeGrown CrossFit - Level 1 Group Class

Lurong Challengers, this week will be the last week of the Lurong Challenge. We will be taking post challenge weigh-ins and measurements on Saturday the 31st at 9:00am-12:00pm. Hope everyone made great progress.

A: Metcon (No Measure)

EMOM for 12 minutes (3 Rounds):

3-8 Muscle-Ups

(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps)

20 Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

10-12 Supine Ring Rows

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

45-60 seconds of Handstand Walking or 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (AMRAP - Reps)

On a 2min Interval

250m Run

Max Push-Ups

Rest 1 minutes between sets

Repeat 5 Rounds

*Record total reps of push ups