25Aug
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Split Jerk
10min work on Split Jerk Footwork
Every 2min, for 10min (5 sets):
1 Split Jerk
*Keep all 5 sets between 75-90%
*Record heaviest
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min of:
10 Shoulder to Overhead (R+135/95, Rx 115/75)
20 Back Rack Alt. Step ups w/ same wt. (R+20/16", Rx16/12″)
24Aug
HomeGrown CrossFit - Level 1 Group Class
A: Bulgarian Split Squat
Lunge with back foot on 12'' box
3 Rounds of:
8 Bulgarian Split Squats (8 reps each leg)
*Build up in wt.
and
5 Pronated-Grip Strict Pull-Ups (3sec count up and down, if you cant do a strict pull up, jump up and 3sec count down)
B: Metcon (Time)
75 Double Unders (Scale 150 Singles +25 Attemps)
50 Wall Ball (R+20/14, Rx 16/12)
25 Burpees
50 Wall Balls
75 Double Unders
23Aug
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Hang Clean
Every 90sec, for 12min (8 sets):
4 Halting Clean Deadlift +1 Hang Sq Clean
(Pause for 2sec at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the 8 sets.
B: Metcon (AMRAP - Reps)
AMRAP 10min of:
1 Power Clean (R+185/135, Rx155/115)
1 Front Squat
1 Shoulder to Overhead
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
22Aug
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: DB Bench Press
4 Rounds of:
8 Single-Arm DB Bench Press (8 reps each side)
Rest 1min
*Build up wt.
B: Metcon (AMRAP - Reps)
3 Rounds of:
60sec of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60sec
60sec of Hollow Holds
Rest 60sec
60sec of R+Max Distance Handstand Walk or Rx Nose-to-Wall Handstand Hold
Rest 60sec
*Record total reps of pull ups
20Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
FARM DAY
19Aug
HomeGrown CrossFit - Level 1 Group Class
A: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
B: Metcon (No Measure)
C & J
Work on form not wt