Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10min to work on Bar Muscle ups or kipping pull ups or butterfly or C2B

B: Metcon (Time)

5 Rounds for time of:

15 Deadlifts (R+135/95, Rx 115/75)

12 Hang Power Cleans

9 Front Squats

6 Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
5 Rounds

6-8 DB Bulgarian Split Squat (each leg)

*Build to today’s heavy-ish

Max Unbroken Ring Push-Ups

Rest 45sec

B: Metcon (4 Rounds for reps)

4 Rounds for max reps of:

45sec Hollow Holds (No reps to count here)

45sec of Rest

45sec of Burpees

Rest 45sec

45sec of V-Ups

45sec of Rest

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

“Reps for Rescue”

In teams of 2, compete :

400m Run

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

100 Pull-Ups

100 Hang Power Cleans (R+95/65, Rx 75/55)

100 Box Jumps (R+24/20, Rx20/16″)

400m Run

*Teammates partition reps as needed but perform the 400m run together. One person working at a time.

HomeGrown CrossFit - Level 1 Group Class

A: 17.5 (Time)

10 rounds for time of:

9 thrusters, 95/65 lb.

35 double-unders

Scaled

10 rounds for time of:

9 thrusters, 65/45 lb.

35 single-unders

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Take 12-15min to work on

Sq Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B: Metcon (Time)

5 Rounds for time of:

3 Power Snatches (heavy if you are not doing the Open)

12 Supine Bar Rows

*Note time and weight used in notes.

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 10min (5 sets):

20 Walking Lunges

Build to today’s heavy-ish

B: Floor Press

Every 3min, for 9min (3 sets):

6-8 Dumbbell Floor Press

Build to today’s heavy-ish

*Main Muscle Worked: Triceps

C: Metcon (Time)

For time:

40/30 Cals of Assault Bike or Rowing

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

*Men 40 cal on bike or Rower Women 30 cal bike or rower