Archives for January 2017

January 31, 2017 - No Comments!

1.31.17

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

2min Each Station, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3-RM ~90-95%1RM)

Station 2 – 6-8 Single-Arm DB Row (each arm) @ 20X1

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep.

Single-Arm DB Row (Weight)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

10 Thrusters (R+115/75, Rx 95/65)

15 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

January 30, 2017 - No Comments!

1.30.17

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

2min each Station, for 20min (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10sec between singles)

Station 2 – 2-3 Weighted Pull-Ups @ 21X0

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep. Build up if possible.

Weighted Pull-ups

B: Metcon (Time)

3 Rounds

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

10 Burpee Box Jumps (R+30/24,Rx24/20″)

* If you want an extra challenge do the PC unbroken

January 28, 2017 - No Comments!

1.28.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with one partner working at a time, partners alternate rounds to complete AMRAP 30min

5 Push-Ups

10 Goblet Squats (R+53/35, Rx44/26)

15 Kettlebell Swings (R+53/35, Rx44/26)

250m Run

*Record total rounds/reps together

January 27, 2017 - No Comments!

1.27.17

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

Every 3min, for 18min (6 sets):

2-4 Overhead Squat keep wt ~95-90%1RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Pull-Ups

10 Alternating One-Arm DB Snatches (R+60/40, Rx 50/30)

10 Box Jump Overs (R+24/20, Rx20/16″)

January 26, 2017 - No Comments!

1.26.17

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 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Max Handstand Walk

(use Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-30-45sec L Sit Hold b/t boxes (accumulated time if needed)

B: Metcon (5 Rounds for reps)

Against a 2min running clock, complete AMRAP:

3 Hang Cleans (R+135/95, Rx 115/75)

6 Shoulder to Overhead

9 Front Squats

Max Burpees

Rest 2min between sets, and complete a total of 5 Rounds.

January 25, 2017 - No Comments!

1.25.17

HomeGrown CrossFit - Level 1 Group Class

A: “Move Mountains” (Time)

“Move Mountains”

Run 1 Mile

26 Burpee Box Jumps (R+24/20, Rx20/16″)

26 Strict Pull-Ups

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

26 Strict Knees To Elbows

26 Kettlebell Swings (R+53/35, Rx44/26)

*Scale up or down as appropriate.

Weightlifting

OLY CLASS ONLY

Power Snatch

*Heavy Single

Power Clean + Jerk

*Heavy Single

Deficit Snatch Pull to Hip

(80/3)4

January 24, 2017 - No Comments!

1.24.17

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 12-15min and build to a heavy, but not necessarily 3-RM Deadlift ~95-90%RM

B: Metcon (Weight)

In teams of 2, alternate rounds and complete 7 Rounds each of:

5 Deadlifts*

5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

*Share bars if possible

*Record wt. and time in notes

January 23, 2017 - No Comments!

1.23.17

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 Push Press ~90-85%1RM try and keep wt the same for all sets

3-5 Wt. Supinated-Grip Pull-Ups @ 2110

Rest 90sec

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep.

Try and keep wt the same for all sets.

Weighted Pull-ups

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips...etc.

1 Wall Ball

10 Ring Dips

January 21, 2017 - No Comments!

1.21.17

HomeGrown CrossFit - Level 1 Group Class

A: “Get A Grip” (Time)

Teams of 2 must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (R+95/65, Rx 75/55) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400m before he or she may receive the weight back from his or her partner.

*45min Time Cap

January 20, 2017 - No Comments!

1.20.17

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Every 3min, for 24min (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

*Record the rep from the floor

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating complete rounds, perform AMRAP 8min.

8 Deadlifts (R+ 225/155, Rx 165/125)

8 Burpee Box Jump-Overs (R+24/20, Rx20/16″)

*Record total round/reps together

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