16Nov
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (3 Rounds for reps)
Every 3min, for 36min (3 rounds of each):
Station 1 – 50/35 Calories Row
Station 2 – 50 Double-Unders (Scale 100 Singles +20 Attempts of DU) + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400m
Station 4 – 20 Toes to Bar + 20 Push Presses (R+95/65, Rx 75/55)
*Record total reps per round. If you make the run under 1:45 you get 5 reps. Anything after =0.
15Nov
HomeGrown CrossFit - Level 1 Group Class
A: Deadlift
Deadlift
*Set 1 – 6 reps 70%
*Set 2 – 4 reps 75%
*Set 3 – 2 reps 80%
*Set 4 – 6 reps 85%
*Set 5 – 4 reps 90%
*Set 6 – 2 reps 95%
Rest 2min between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B: Metcon (Time)
3 Rounds:
20 Pull-Ups
40 KBS (R+53/35, Rx44/26)
14Nov
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Every 2min, for 18min:
Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec
(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)
Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft
(OR Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45sec L-Sit Hold b/t boxes accumulated time
A: Metcon (No Measure)
Every 2min, for 18min:
Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec
(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)
Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft
(OR Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45sec L-Sit Hold b/t boxes accumulated time
B: Metcon (AMRAP - Reps)
Against a 3min running clock, complete:
400m Run
Max Wall Ball (R+20/14, Rx 16/12)
Rest 3min
Repeat for a total of 3 Rounds.
12Nov
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 DB Ground to Overhead (R+55/35, Rx 45/25)
100 Box Jump Overs (R+30/24,Rx24/20″)
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – DB extended overhead
DB Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
11Nov
HomeGrown CrossFit - Level 1 Group Class
A: Bench Press
3 Rounds of:
4-6 Bench Press @ 20X1. Try 90-85% 1RM for all sets)
8 Single Arm DB Bent Over Row (8 each arm)
Rest 60sec
For BP Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep. Also build up on Rows
*ALWAYS HAVE A SPOTTER FOR BP!
B: Metcon (Time)
5 Rounds of:
500m Row/Run
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
You can also perform this with a partner, start with one on Row/Run, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.
*Record in notes if with a partner
10Nov
HomeGrown CrossFit - Level 1 Group Class
A: Deadlift
3 Rounds
6-8 Deadlift @ 85-80%1RM
Rest 20 seconds
20 Unbroken KBS (as heavy as possible)
Rest 2min
B: Metcon (Time)
1000m Row
25 Thrusters (R+95/65, Rx 75/55)
25 Toes to Bar
100 Double-Unders (Scale 200 Singles +50 Attempts of DU)
25 Toes to Bar
25 Thrusters