HomeGrown CrossFit - Level 1 Group Class

Tomorrow, Thursday, Thanksgiving the 26th

********************************************************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!

Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (Weight)

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

20 Alt. DB Walking Lunge

Go heavy the final steps should not be performed without struggle.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

20 DU (Scale 40 singles and 10 attempts)

10 Air Squats

Rest 1min

AMRAP 5min

5 DB Man-Makers (R+45/25, Rx 35/15)

10 Box Jumps (R+24/20″, Rx20/16")

Rest 1min

AMRAP 5min

5 Toes to Bar

10 Push-Ups

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

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th
****************CHANGE OF PLANS***************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!

Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (Weight)

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2ish min between sets, building to today’s 1-RM

B: Metcon (Time)

3 Rounds

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

20 Pull-Ups

400m Run

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th
****************CHANGE OF PLANS***************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!

Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Hang Snatch

Every 3min, for 24min (8 sets):

1 Hang Sq Snatch + 1 Sq Snatch

*Build up if perfect

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, partners alternate complete rounds to complete AMRAP 12min

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

12 Burpees

HomeGrown CrossFit - Level 1 Group Class

Thanksgiving Thursday the 26th
****************CHANGE OF PLANS***************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers AND FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!

Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (No Measure)

Mobility work:

3 Rounds

10 Hip dips (backward plank to seated)

5 skin the cats

10 sec supine bar holds (hold bar in top position)

B: Metcon (Time)

In teams of three:

Starting on one side of the gym, with one partner working at a time, complete

5 rounds of:

Forward walking lunge

2x Slam Ball drag-through in plank hold (team holds plank together and passes a sand bag through the tunnel then back, twice) (R+ 40/20, Rx 20/10)

Backward walking lunge

60 KB Sumo Deadlift (R+ 70/44, Rx 53/35)

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)

Mobility

B: Metcon (Time)

1000m Run

20 Power Clean (R+135/95, Rx 115/75)

30 V-ups

800m Run

30 V-ups

20 Power Clean

1000m 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: Power Clean

Take 15min and build to today’s 1-RM Power Clean

B: Metcon (Time)

30 Calories Row

30 Burpees

30 Single Arm KBS (R+53/44, Rx35/24)(30 each arm, swing only to parallel)

30 DB Box Step ups (R+55/35, Rx 45/25), (R+30/24″, Rx24/20)

30 DB Push Press

30 Ring Rows

20min Time Cap

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)

Mobility

B: Metcon (Time)

30 Ground to Overhead (R+95/65, Rx 75/55)

30 Pull-Ups

400m Run

20 Ground to Overhead

20 Pull-Ups

400m Run

10 Ground to Overhead

10 Pull-Ups

400m 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: 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