Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Take 12-15min to build to 85-90% of your 1-RM Back Squat

and then…

3 Rounds

3 Back Squat @ 85-90% 1-RM

10-12 Single-Arm DB Bench Row (each side)

Rest 60sec

B: Metcon (Time)

Row 1000m

followed immediately by . . .

3 Rounds

30 DU (Scale 60 Singles +15 Attempts of DU)

20 KBS (R+70/53, Rx 53/44)

10 Strict Handstand Push-Ups

Time cap = 15min

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

Every 3min, for 15min (5 sets):

3-5 Push Press

*Goal is to establish today’s 5-RM.

B: Metcon (Weight)

EMOM 16min

Even min – 10 Burpees

Odd min – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – Record weight used)

Metcon (No Measure)

OLY CLASS ONLY

Power Snatch + Snatch Balance(2 second hold at bottom)

60/2 (70/1)4

1 Clean + 2 Jerks

60/2 70/2 80/1 (85/1)4

Front Squat (if time)

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

HomeGrown CrossFit - Level 1 Group Class

A: Front Rack Lunge

3 Rounds

8-10 Front-Racked Alternating Lunges w/ Barbell (each leg)

2-3 Turkish Get-Ups (each arm)

60-90sec Prone Planks

Rest 60sec

*Built up in wt. Record Front-Racked Lunges

B: Metcon (2 Rounds for reps)

AMRAP 5min

3 DB Burpees (R+55/35, Rx 45/25)

10 Alternating DB Rows from the Plank (5 each arm)

7 DB Thrusters

Rest 2min and then repeat.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

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

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

B: Metcon (4 Rounds for reps)

4 Rounds for max reps of:

60sec of Rowing for Calories

Rest 15sec

60sec of Push-Ups

Rest 15sec

60sec of Strict Supinated-Grip Pull-Ups

Rest 90sec

*This portion will take exactly 20 minutes.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating complete rounds, AMRAP 20min:

5 Power Cleans (R+135/95, Rx 115/75)

10 Burpees Over the Barbell

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

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Snatch

Every 2min, for 16min (8 sets):

Hang Sq Snatch x 1.1.1

(rest 5-7sec between singles)

*Build in load over the course of the 8 sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min of:

7 Hang Sq Snatches (R+135/95, Rx 115/75) hang power snatch is ok too if you have to)

14 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts