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
09Nov
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min of:
8 Strict Handstand Push-Ups or L-Seated DB Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 6min of:
15 Ring Dips
15 Box Jump-Overs (R+30/24,Rx24/20″)
Rest 4 minutes, and then…
C: Metcon (Distance)
AMRAP 4min of:
Max 100m sprints
08Nov
HomeGrown CrossFit - Level 1 Group Class
A: Clean
Every 2min, for 20min (10 sets):
1 Sq Clean
Build over the course of the 10 sets to today’s 1-RM.
B: Metcon (AMRAP - Rounds and Reps)
“Five-Minute Capacity Test”
AMRAP 5min:
5 Squat Cleans (R+95/65, Rx 75/55)
10 Burpees Over the Barbell
Rest 5min
Metcon (AMRAP - Rounds and Reps)
AMRAP 5min:
5 Squat Cleans (R+95/65, Rx 75/55)
10 Burpees Over the Barbell