HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Metcon (AMRAP - Reps)

Skill work: Kipping/Kipping Pull Ups/Butterfly pull-ups

• Hollow body to superman

EMOM for 10min

5-8 Pull up

R+ work C2B or Chin to bar butterfly pull-ups

Rx work C2B or Chin to bar kipping pull-ups

Scaled work strict pull-ups or kip no pull

*Record total reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

20 DU (Scaled 40 singles +10 attempts)

10 Supine Bar Rows (hands prone)

5 Ball Slams (R+40/20, Rx20/10)

50m Over Head Keg/Sandbag Carry

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Skill Work: Handstand

•Getting on the wall

•Hollow body position on wall

Tabata: R+ Free standing Handstands holds

Rx Handstand Holds face to wall

Scaled DB holds

B: Metcon (No Measure)

Not for time

work on perfect technique on all movements

400m Run

50 HR Push-ups

400m Run

50 Ab Mat Sit-ups

400m Run

50 Wall Squats (face he wall)

400m Run

50 Ring Rows

400m Run

25min Time Cap

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

With a partner complete the following:

20 HSPU (R+ strict, Rx one abmat, Scale use a box for your knees)

40 Box jumps (R+ 30/24, Rx 24/20, Scale 20/12)

60 Oblique situps (15 each side, right hand goes to the outside of the left knee and vice versa)

80 Double Unders (R+ and Rx DU, Scale 20 attempts)

1000m Run

80 Double Unders

60 Oblique Situps

40 Box Jumps

20 HSPU

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

"6 Minute Abs"

1 minute of ME V-ups

Rest 30 sec

1 minute of ME abmat situps

Rest 30 sec

1 minute of ME toes-to-bar

Rest 30 sec

1 minute of ME Russian twists (R+ 55/35, Rx 45/20)

Rest 30 sec

Score is total # of reps

B: Metcon (Time)

100m Sprint

10-9-8-7-6-5-4-3-2-1

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

Hand Release Pushups

100m Sprint

C: Metcon (No Measure)

Spend 10-15 minutes working on mobility

Couch stretch

Skin the cat

Lax ball on rotator cuff and pecs

Foam roll

Voodoo floss compression

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Spend 5 minutes on each:

Max vertical jump

Metcon (Time)

Max L-sit on rings

B: Metcon (Time)

With a partner for time:

70 Alternating V-ups (right hand to left foot and vice versa)

60 One-arm Pendlay rows (R+ 45/25, Rx 35/15)

500m Waiter's Carry (each person carries one dumbbell overhead, switch arms every 25m)

60 One-arm Pendlay rows

70 Alternating V-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Spend 15 min working to a max height box jump

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min with a partner:

200 single unders running in place

40 T2B

20 clapping pushups

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*FITNESS FOR FREE TODAY at 10:00-11:00am. Our Fitness For Free class happens every 1st Saturday of the month and is open to all levels. This class gives people an opportunity to experience what a regular CrossFit class is all about.

*All HGX APPAREL is 60% off. GET SOME!

A: Metcon (Time)

3 Rounds

400m Run

40 Wall Ball 20/14

30 box jumps 24/20

20 sit-ups

16 burpees