28Jun
HomeGrown CrossFit - Level 1 Group Class
This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.
A: Deadlift (Find 1 Rep Max DL )
20 Min to establish
NO ROUNDING
B: Metcon (Time)
4 Rounds
15 Pull-ups
10 Ring Dips
*Rx no bands on anything
*Scaled use bands
27Jun
HomeGrown CrossFit - Level 1 Group Class
YOGA
A: (No Measure)
Get Flexible
26Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Spend 10 minutes working on handstands:
Holds, pushups, walks, being inverted.
B: Metcon (AMRAP - Rounds and Reps)
With a partner, complete:
AMRAP 20 mins
100 DUs (SUB 100 singles+10 attempts)
90 Air squats
80 KBS (R+ 53/35, Rx 44/26)
70 Sit-ups
60 Pullups (SUB kneeling ring pullups)
50 Box jumps (R+ 24/20", Rx 20/16)
40 Toes2Bar (R+ T2B, Rx Hanging leg raise)
30 Push press (R+ 45/33, Rx 33/15)
20 Squat cleans (R+ 45/33, Rx 33/15)
10 Handstand push-ups (SUB 1 minute handstand hold each)
25Jun
HomeGrown CrossFit - Level 1 Group Class
TGIF
A: Push Press (5x10)
Use DB w/ a neutral grip
B: Metcon (Time)
1 Mile Ball carry (R+ 20/14, Rx 16/12)
20 Ball over burpees
800m Ball carry
15 Ball over burpees
400m Ball carry
10 Ball over burpees
250m Ball carry
5 Ball over burpees
25 min cap
24Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (5 Rounds for time)
5 Rounds Max Ring Row Holds
1 min rest between sets
(false grip, touch chest)
B: Metcon (Time)
60 CTB pull ups
EMOM
1 Squat Snatch (R+ 155/105
Rx 115/75)
*Start w/ 1 Sq Snatch
*For a SUB, we ENCOURAGE strict banded CTB pull ups instead of regular kipping pull ups, even if they need to use more bands.
23Jun
Wall ball Wednesday
HomeGrown CrossFit - Level 1 Group Class
A: Overhead Squat (5x5 start @ 75%)
(Increase # every set if possible)
B: Metcon (Time)
21-18-15-12-9-6-3
Wall Ball (R+ 20/14, Rx 16/12)
Wall Walks
(R+ chest to the ground then
chest to the wall,
Rx chest to the ground then get body vertical,
SUB chest to the ground then walk feet up as high as possible or inchworm with no wall)