Archives for November 2016

November 30, 2016 - No Comments!

11.30.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3mins between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

*Record Set 6

B: Metcon (Time)

3 Rounds:

400m Run

15 Box Jumps (R+24/20″, Rx20/16")

R+15, Rx10 Strict Handstand Push-Ups

Time cap:12min

Metcon (No Measure)

ONLY CLASS OLY 6:30-8:00PM

Muscle Sn.

(50/3)3

Hang Sn. from Above the Knee

50/2 60/2 70/2 80/2 (85/2)/4

3 Cl. + 1 Jr.

60/1 70/1 (80/1)4

November 29, 2016 - No Comments!

11.29.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Shoulder Press

6 Rounds:

2 Shoulder Press @ 20X1

Rest 1min

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.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min of:

10 Pull-Ups

15 Thrusters (R+95/65, Rx 75/55)

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

November 28, 2016 - No Comments!

11.28.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Power Clean

Every 2min, for 24min (6 sets of each):

Station 1 – 1 Hang Power Clean +1 Power Clean +1 Sq Clean

(build to today’s heavy!)

Station 2 – 10-15 Ring Dips reps @ 2111

*Prescribed tempo Ring Dips– 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

Against a 3-min running clock, complete as many rounds through the following ladder:

1 Hang Power Clean + 1 Front Squat

1 Hang Power Clean + 2 Front Squats

1 Hang Power Clean + 3 Front Squats

Rest 3min between sets, and complete a total of 3 Rounds

Recommended weights -(R+155/105, Rx125/85)

*Record total reps for each rounds

November 26, 2016 - No Comments!

11.26.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

With a partner, Complete for time. One partner works at the time.

250m Partner Carry

100 V-ups

100 KBS (R+53/35, Rx44/26)

100 Walking Lunges with Ball overhead (R+20/14, Rx 16/12)

100 Kness to elbows

200 DU (Scale 400 Singles +100 Attempts of DU)

100 Push Presses (R+45/25, Rx 35/15)

100 Supermans

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

100 Reverse Burpees

250m Partner Carry

November 25, 2016 - No Comments!

11.25.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 4,

AMRAP 30min:

400m Run

Box Jump Overs (R+30/24,Rx24/20″)

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns. Record total rounds and reps together.

November 23, 2016 - No Comments!

11.23.16

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 3min, for 12min (4 sets):

20 Walking Lunges with DB or KB

*Go as heavy as possible each set

B: Metcon (AMRAP - Reps)

Tabata Row for Calories

Rest 60sec

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

Rest 60sec

Tabata Burpees

Rest 60sec

Tabata Hollow Holds or Rocks

Rest 60sec

Tabata Bike for Calories

*Perform 8 sets of 20sec of work and 10sec of rest for each “Tabata” movement, and rest 60 sec before moving on to the next movement.

*Record total reps

C: Metcon (No Measure)

3 Rounds

8-10 Single-Arm DB/KB Row each side

10 Single-Leg Glute Bridges each side

Rest 60sec

Weightlifting

OLY CLASS ONLY 6:30-8:00PM

Power Clean

60/3 (70/3)/2

Snatch Pull to Hip + Snatch High Pull + Snatch

(60/1)/2 (70/1)/4

Push Press(if time)

(60/4)/4

November 22, 2016 - No Comments!

11.22.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

5 Rounds:

5 Bench Press @ 20X1

Rest 2min between sets and use that time to work mobility and prepare for part B.

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.

B: Metcon (Time)

4 Rounds

10 Ring Dips

20 Toes to Bar

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

November 21, 2016 - No Comments!

11.21.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

4 Rounds:

4-6 Deadlift @ 21X1

Rest 30sec

12-15 Handstand Push-Ups (consecutive or accumulated)

Rest 1min

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

In teams of 2, partners alternate rounds to complete

5 Rounds each of:

5 Hang Power Cleans (R+155/105, Rx125/85)

100m Run

*Record ending time together

November 19, 2016 - No Comments!

11.19.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

"Butts n Guts"

10 each leg banded kick backs with a quarter pulse

10 each side banded Pallof press

B: Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP

With a partner, one person performs 2 reps at a time to complete:

40 deadlifts (Rx115/75)

40 abmat situps

40 jumping squats

40 alternating v-ups

Run 250m together

Come on in. Your first class is on us

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 

Get started for free