Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 24min (12 sets):

1 Power Clean + 1 Split Jerk

*Build over the course of the 12 sets to today’s heavy.

*Record PC

B: Metcon (3 Rounds for time)

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

15 Pull-Ups

30 Push-Ups

45 Air Squats

Complete each set as quickly as possible and note times for each round.

*If you can not complete to work in the given time next round -5 reps from each movement Example: 10 Pull-Ups, 25 Push-Ups, 40 Air Squats. Keep -5 reps each rounds unlit you can complete work in the given time.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

Every 2min, for 18mim (3 sets)

Minutes 1-2, 7-8 & 13-14:

R+&Rx 2-5 MU w/ a Pause at Receiving and Pause at Full Extension

(OR 3-4 Low Ring MU Progression + Dip Catch & Extension)

Minutes 3-4, 9-10 & 15-16:

R+&Rx 50ft Handstand Walk

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

Minutes 5-6, 11-12 & 17-18:

45-60sec of L-Sit b/t Boxes or L-Sit Progression

*Record reps of MU or Low Ring MU Progression + Dip Catch & Extension each round

B: Metcon (5 Rounds for time)

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

250m Run

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

*Record time each round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Teams of 2 with one partner working at a time

20 minute AMRAP:

100 DU

90 abmat situps

80 box jump overs (24/20)

70 wall balls (20/14)

60 mountain climbers

50 deadlifts (115/75)

40 pushups

30 pullups

20 pendlay row (115/75)

10 alternating high fives (Note: look at the elbow, must connect and make a kick ass sound!)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternate tasks to AMRAP 24min

10 DB Ground to Overhead (R+55/35, Rx 45/25)

10 Supine Bar Rows

250m Sprint

*Record total rounds together

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 1min between sets

*Record heaviest

B: Metcon (Time)

Complete rounds of 21, 15 and 9 reps of:

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

Toes2Bar

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

Every 2min, for 20min (10 sets):

1 Split Jerk

*Goal is to establish perfect footwork and mechanics.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

6 Ground to Overhead (R+135/95, Rx 115/75)

9 Strict Handstand Push-Ups (SCALE DB Press)

12 Ring Dips