Archives for September 2016

September 30, 2016 - No Comments!

9.30.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 6min, for 30min (5 sets):

400m Run

12 Overhead Squats (R+155/105, Rx125/85)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (R+24/20″, Rx20/16")

B: Metcon (No Measure)

3 Rounds

10-12 Supine Ring Rows (5sec Eccentric Descent)

60sec Face-Down Chinese Planks

Rest 60sec

September 29, 2016 - No Comments!

9.29.16

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 20min (10 sets) of:

1 Halting Clean Deadlift + 1 Clean Pull + 1 Power Clean + 1 Sq Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

*Start @55% PC

*Record Heaviest PC

B: 500m Row (Time)

Max Effort 500m Row
3 Rounds

500m Row

Rest 3

September 28, 2016 - No Comments!

9.28.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

4 Rounds max reps of:

60sec Cal Row

Rest 60sec (while your partner rows if you have a teammate)

60sec Back Rack Jumping Squats (R+55/45, Rx 45/33)

Rest 60sec

60sec of Supine Bar Rows (any grip)

Rest 60sec

60sec V-Ups (focus on good ROM)

Rest 60sec

*Record max reps each round

September 27, 2016 - No Comments!

9.27.16

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 95%

Rest 2min between sets

*Record set 6

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

250m Run w/ a Wall Ball (R+20/14, Rx 16/12)

10 D-Ball Slams (R+ 40/20, Rx 20/10)

15 KBS (R+70/53, Rx 53/44)

September 26, 2016 - No Comments!

9.26.16

HomeGrown CrossFit - Level 1 Group Class

A: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*TO GET ON THE RECORD BOARD YOU NEED TO DO EVERYTHING RX AND FULL RANGE OF MOTION.

*DO NOT TEAR YOUR HANDS

B: Metcon (Time)

Hollow Holding Annie

50-40-30-20-10

DU and

Sec. Hollow Holding

*If you are scaling DU do double the singles

September 24, 2016 - No Comments!

9.24.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

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In Teams of two AMRAP 25min

At the top of every 5min both partner have to stop what they are doing and Run 250m. When both partners return continue were you left off.

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.

Example Round 1 – Partner A does wallball, situps, pushups, squats and Partner B does DU, jumping lunges, ring rows. Round 2 would then switch with partner B starting with the wallball etc…

20 Wall Ball (R+20/14, Rx 16/12)

20 DU (Scale 40 Singles +10 Attempts of DU)

20 Ab Mat Sit-ups

20 Jumping Lunges

20 Push ups

20 Ring Rows

20 Squats

*Record total Rounds and reps together, the run counts as 0.

September 23, 2016 - No Comments!

9.23.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

SKILL WORK: Every 90sec, for 18min (3 sets of each):

Station 1 –10 Rolling Alt Pistols or Roll to Candlestick

Station 2 – 30sec for Max Reps of Strict Handstand Push-Ups or 5sec Eccentric Descent Handstand Push-Ups or 5sec Eccentric Descent DB Press

Station 3 – 60sec Hollow Body Hold

Station 4 – 3-5 Bar Muscle-Ups or Ring Muscle-Ups or 5sec Eccentric Descent Dips

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec Burpees

Rest 60sec

60sec Box Jump (R+24/20″, Rx20/16")

Rest 60sec

60sec DB Renegade Rows

(hold DB push-up position, row left, row right…repeat. DON'T TWIST YOUR BODY AND CONTROL THE DBs ON THE WAY DOWN)

Rest 60sec

60sec R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

Rest 60sec

*Record max reps per round

September 22, 2016 - No Comments!

9.22.16

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Step-ups

4 Round of two movements

16 DB Box Step-Ups (8 each leg)

and

Bent Over Row

6-8 DB Single-Arm Bent Over Rows (6-8 reps each arm)

Rest ~60sec

*Use a 20'' box for step up and rows, climb in wt.

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 Barbell Thrusters (R+75/55, Rx 65/45)

20 Overhead Alt Reverse Lunges (10 each leg)

*Want a bigger challenge? Use dumbbells or kettlebells for BOTH MOVEMENTS. Don’t be too ambitious with the weight, (R+ 25/15, Rx 15/10) DBs in each hand will likely be quite challenging.

*In note mark if you used a BB, KB or DBs

September 21, 2016 - No Comments!

9.21.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

Every 2min, for 12min

1 Power Clean + 1 Squat Clean

*Start at 55% of your PC and climb up

*Record heaviest PC

B: Metcon (Time)

5 Rounds

250m Run

12 Front Squats (R+95/65, Rx 75/55)

12 Pull-Ups

September 20, 2016 - No Comments!

9.20.16

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

Every 3min, for 15min (5 sets):

4-6 Strict Shoulder Press

*Use a heavy barbell 80-90% for all sets

**Use the remainder of your 3min to perform work on calf and/or hip flexor mobility.

B: Metcon (10 Rounds for time)

Every 90sec, for 15min (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

*If you do not finish in time rest one round and start back at PP.

*Record time each round and in notes record wt used.

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