Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: (No Measure)

Spend 5 minutes on each:

Skin-the-cat

Shoulder mobility work (use bands, lacrosse balls, barbell, a partner's elbow, etc.)

B: Metcon (AMRAP - Rounds and Reps)

In Teams of two,

AMRAP 20 min w/ one partner working at a time:

50 Jumping lunges

50 Abmat situps

50 Double unders

50 Renegade Rows (R+ 35/25, Rx 15/10)

50m Farmer's Carry (100m total)

HomeGrown CrossFit - Level 1 Group Class

A: Ring Dips

1a) 3 Rounds not for time

Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout

R+ 8reps (add wt if 8 UB with pauses is too easy)

Rx 6reps

Scaled 4reps w/band

- rest 1min

Overhead Squat

1b) 3 Rounds

3 Jerk Grip BTN Push Press

+ 2 Jerk Grip OHS – heaviest possible

- rest 1min

*1a&1b means alternate 1a and 1b until done

B: Metcon (AMRAP - Rounds and Reps)

20 AMRAP

400m Run

Muscle-Ups

(R+8 ,Rx5, Scaled 8pullups+8dips)

12 Muscle Snatches

(R+85/65, Rx 65/45#)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

1a) 4 Rounds not for time

R+2 Pull-ups+3 C2B Pull-ups+4 Bar Muscle-Ups

Rx2 Pull-ups+2 C2B Pull-ups+2 Bar Muscle-Ups–

Scaled 6 Pull-ups+3 C2B Pull-ups

- rest 1:00

Back Squat (5 Back Sq @75% 1RM)

1b) 4 Rounds not for time

Last set try to go heavier if you can

-rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

Handstand Walk

20 KB Swings (R+70/53, 53/36#)

10 KB OHS (5 each arm)

*Handstand walk R+100',Rx 50', Scaled 100' Bear Crawl

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean

Hang Sq Clean (just above knee): 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest as needed

B: Metcon (Time)

400m Plate Carry R+45/25, Rx35/15#

3 Rounds

50m Prowler Push (Four 45/two 45)

Strict HSPU (R+10, Rx8, Scaled 10 DB press)

15 V-ups

400m Plate Carry (after 3 rounds)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (4 Front Sq @65% 1RM)

1a) 4 Rounds not for time

Last set try to go heavier if you can - rest 1:00

(No Measure)

1b) 4 Rounds not for time

1:00 Tempo Strict HSPU (R+3 counts down, 3 counts up, no pause at bottom, Rx Do Negatives, Scaled try to get on wall) – rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

1000m Row/Run

30 Thrusters (R+65/45, Rx55/35#)

Rest 1:00 after each Round

Who is ready for Bootcamp? Phil and Trish will be launching our NEW BOOTCAMP program starting August 3rd. Classes will run Monday 6:30am and 6:00pm, Tuesday 6:00pm, Wednesday 6:30am and 6:00pm, Thursday 6:00pm and Saturday 10:00am. Bootcamp classes will be free for all existing HGX members however people signed up for Bootcamp will have priority in the classes. Learn more about Phil and Trish:

Phil Fiacco
Trainers
CrossFit Level 1 Trainer
CrossFit Mobility Course
2014 North East CrossFit Games Media Team Volunteer
Dad

Phil had been very active but life settled in and his fitness/eating suffered. His last “fitness” endeavor was All Natural body building in 2001, placing 1st in Rochester and 3rd in Buffalo. Fast forward to November 2013: Phil’s blood pressure was pre-hypertensive, he had elevated cholesterol levels and was overweight. He began CrossFit in Feb. 2013 and has never looked back. He has participated in a few Paleo challenges and Phil is no longer pre-hypertensive, his cholesterol is perfect and he weight is spot on! Phil is excited to have an opportunity to make a difference for people at such a vital turning point in their fitness level. He looks forward to working with new bootcamp clients. His positive energy is contagious.

Tricia Fiacco
CrossFit Level 1 Trainer
CrossFit Mobility Course
2014 North East CrossFit Games Media Team Volunteer
Mom

Tricia was very active years ago, but fell off the wagon after a motorcycle accident in 2002, leaving her to recover from multiple fractures and dealing with the permanent internal steel plates/screws. She joined CrossFit in Feb. 2013, was initially afraid to jump and jumping up on a 12” box scared the crap out of her. Her right arm was much weaker than the left and she had an uphill battle with strength training due to her accident. After a month of CrossFit, she was hooked. Now she jumps on the 20” boxes and does pull-ups as well as handstand push-ups. She has lost weight with the Paleo challenges and her orthopedic doctor shakes his head in amazement when he hears what she has been able to do. She is truly an inspiration to the community for overcoming her injuries from the motorcycle accident, being a mom, working full time, and making the time to get fit.

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk

EMOM for 7:00

2 Power Clean & 1 Push Jerks: begin at 60% of 1RM Push Jerk

R+ T&G add weight each minute to a max double

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*Scaled 16/12#