Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Front Squat

EMOM for 7min

2 Front Squats @80-85%

keep the same wt for all sets

B: Metcon (Time)

4 Rounds for time of:

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

20 Box Jumps, (R+30/24,Rx24/20″)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

For time in teams of 3:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (R+135/95, Rx 115/75)

100 Toes to Bar

50 Squat Cleans

75 Burpees over Bar

100 Calorie Row

*One team member working at the time. Break up work as needed.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

1x10 @65%

1x8 @75%

1x6 @80%

1x4 @85%

Rest as needed between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

Teams of 2 with one partner working at the time complete. Divide work as needed:

400m Run

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

10 Medicine ball Cleans (R+20/14, Rx 16/12)

*Record total rounds and reps together.

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean

Every 3 min for 18 min: 6 Sets

1 High Hang Clean High Pull +

1 High Hang Sq Clean +

1 Hang Sq Clean +

1 Sq Clean

Built up in Wt

B: Metcon (Time)

21 Dumbbell Thrusters (R+55/35, Rx 45/25)

Run, 400m

18 Dumbbell Thrusters

Run, 400m

15 Dumbbell Thrusters

Run, 400m

DO NOT DROP THE DUMBBELLS!!

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

In your team of 3, you should complete 3 full rounds each of:

50m OH walking lunges (R+45/35, Rx25/15 plate), same person will Sprint 100m

Max DB Power Cleans (R+55/35, Rx 45/25)

Max Burpees

In your team you should alternate between the exercises, so that each member will complete each exercise 3 times.

* One person each station. Partner A will lunge and run. This partner will determine the pace. Partner B will continue max DB PC until partner A returns. Partner C will perform max burpees until partner A returns. Record total number of Power Cleans and burpees. Also record your team’s finish time on the notes.

B: Metcon (No Measure)

3 Rounds

15 Ring Rows

60 Sec Face up Chinese Plank

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 20 to built up to todays 1RM of Deadlift.

B: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"