6.22.15

HomeGrown CrossFit – Level 1 Group Class

A: Metcon (3 Rounds for reps)

R+ max chin up hold/Rx max ring row hold (hands supinated)

100m sprint

*NO BANDS

B: Metcon (3 Rounds for weight)

In teams of 2

(ideally same strength level)

Work for 30 MIN or less

(Starting wt. R+ 115/85, Rx 75/55)

Go up in # every 2 min

R+ 20/10, Rx 10/5)

-Start with 1 snatch, if unable to complete 1 snatch

-Then perform 1 clean,

if unable to complete 1 clean

-Then perform 1 DL,

if unable to complete 1 DL you are DONE

*One person goes at a time, ideally one bar. Make sure you warm up each lift prior to starting. The goal is to lift max loads at each lift.

6.21.15


HomeGrown CrossFit – Level 1 Group Class

YOGA

A: (No Measure)

stretch it out

6.20.15

HomeGrown CrossFit – Level 1 Group Class

A: Metcon (Time)

In Teams of 2, with one partner working at a time, complete

AMRAP 25min

20 DB Snatch (R+ 20% of your body weight, Rx 15%)

20 Kettlebell deadlifts (R+ 70/53, Rx 44/35)

20 Push-ups

100m suitcase carry with the same DB (performed together, switch arm at 50m)

6.19.15

image

I believe there has been much confusion and debate over R+ and Rx.
Let’s see if I can make this crystal clear. Originally in the CrossFit world when one referred to your workout being Rx you were saying that you were doing it exactly how it was prescribed (Rx = prescription). Since then CrossFit has grown and workouts have become harder. Wodify gives us the option for R+ which is really Rx+ and Rx. Both R+ and Rx are ways that we can make that workout scalable for each individual. R+ is always the hardest version and Rx would be a step down. From there if you sub any movements you would not click the R+ button or the Rx button and the workout would be considered scaled.
If in a given workout you perform one movement with the R+ wt and another movement scaled you should not click the R+ or Rx button.

Example
21-15-9
Sq cleans (R+ 135/95, Rx 115/75)
Pull ups

I preformed the sq cleans at R+ At 95lbs but used a band on my pull ups. When I enter my score into Wodify I CANNOT click the R+ or Rx button. The workout is written with those specific weights above and it prescribes no band on the pull ups. If I’m doing something other than what is written it would be scaled. If I scale any movement in a workout it would be considered scaled.
No matter how you perform the workouts either R+, Rx or scaled the ability that Wodify gives us to choose each of these versions is a way that we can compare ourselves to others in the gym. Example: If Alvin does the workout R+ and I do the workout Rx and I get the faster time it is not really comparable. He used a heavier weight and then I did. The R+ was not something that I could do safely and efficiently. The workout that took him 5:45 with a R+ wt would have taken me 20 or 30mins with R+ wt. If I were to choose the heavier weight the intensity of the workout would have changed. However by choosing the Rx wt. I was able to keep my intensity high and finish in 5:31. We both were able to do the workout to the best of our abilities and gave it 100% effort. We kept our intensities around the same level and roughly finished around the same time. We both did the same work but again our scores are not comparable. His scores are only comparable to those individuals that completed the workout R+ and my scores are only comparable to those individuals that completed the work out Rx.
This is a great tool that we can use to see our progress and help us all to achieve our fitness goals.


HomeGrown CrossFit – Level 1 Group Class

A: Clean

EMOM 0:00-3:00

*KEEP THE SAME WT FOR THE FIRST COMPLEX 0:00-3:00

1 Power Clean

2 HP Clean

1 Power Clean

EMOM 3:00-6:00

*IF FORM IS PERFECT ADD WT FOR THE NEXT COMPLEX AND KEEP THAT WT FOR THE WHOLE COMPLEX 3:00-6:00

2 Power Clean

2 Front Sq

Every :30sec 6:00-9:00

*IF FORM IS PERFECT ADD WT EVERY MIN FOR THE NEXT COMPLEX 6:00-9:00

1 Squat Clean

B: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

30 Box Jump (R+ 24/20, Rx 20/16)

30 Burpees

30 Wall balls (R+20/14,Rx16/12)

6.18.15

HomeGrown CrossFit – Level 1 Group Class

A: Single Leg DL (3×6)

6 reps each leg and keep the wt the same for all sets

B: Metcon (Time)

DU

100-80-60-40-20

Ab mat sit ups

50-40-30-20-10

*R+ DU, Rx Single unders