04Aug
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Bench Press
Every 3min, for 15min (5 sets):
3-5 Bench Press
Goal is to establish today’s 5-RM.
B: Metcon (3 Rounds for reps)
3 Rounds for max reps of:
60sec of Wall Ball (R+20/14, Rx 16/12)
60sec of Push Press (R+75/55, Rx 65/45)
60sec of KBS (R+53/35, Rx44/26)
60sec of Rowing for Calories
Rest 60sec
03Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
2x 800m Run
2min rest between sets
4x 400m Run
2min rest between sets
8x 100m Run
1min rest between sets
02Aug
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 1min between sets.
*Record Set 5-1 rep @ 90%
B: Metcon (8 Rounds for reps)
EMOM, for 16min:
Odd Min: 6 Front Squats (R+135/95, Rx 115/75) + 6 Pull-Ups
Even Min: 30sec of Max DU (start the at 15 seconds into the minute…finishing at 45 seconds)
*Record total reps for everything each round.
01Aug
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (6 Rounds for time)
Every 4min, for 24min (6 sets), for times:
400m Run
10-12 Burpee Box Jump-Overs (R+24/20″, Rx20/16")
B: Metcon (No Measure)
10-15min of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.
30Jul
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Deadlift
Spend 10 minutes building to 3 reps at 1.5x bodyweight deadlift.
B: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
29Jul
HomeGrown CrossFit - Level 1 Group Class
Weightlifting
A: Power Clean
EMOM 12min:
1 Power Clean
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
*Record heaviest set
B: Metcon (Time)
3 Rounds of:
10 Dumbbell Hang Sq Clean & Jerks (R+60/40, Rx 50/30)
50 Double-Unders (Scale 100 Singles +25 Attemps of DU)
C: Metcon (Weight)
3 Rounds of:
8 Bench DB Single-Arm DB Row
60sec Face-Up Chinese Planks