Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

1 Halting Clean Deadlift + 1 Clean Pull + 1 Power Clean + 1 Sq Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

*Start @55% PC

*Record Heaviest PC

B: 500m Row (Time)

Max Effort 500m Row
3 Rounds

500m Row

Rest 3

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

4 Rounds max reps of:

60sec Cal Row

Rest 60sec (while your partner rows if you have a teammate)

60sec Back Rack Jumping Squats (R+55/45, Rx 45/33)

Rest 60sec

60sec of Supine Bar Rows (any grip)

Rest 60sec

60sec V-Ups (focus on good ROM)

Rest 60sec

*Record max reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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 – 2 reps @ 95%

Rest 2min between sets

*Record set 6

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

250m Run w/ a Wall Ball (R+20/14, Rx 16/12)

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

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

HomeGrown CrossFit - Level 1 Group Class

A: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*TO GET ON THE RECORD BOARD YOU NEED TO DO EVERYTHING RX AND FULL RANGE OF MOTION.

*DO NOT TEAR YOUR HANDS

B: Metcon (Time)

Hollow Holding Annie

50-40-30-20-10

DU and

Sec. Hollow Holding

*If you are scaling DU do double the singles

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

SCHOLAR MATCH FUNDRAISER WORKOUT WORKING Partnered with HP

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In Teams of two AMRAP 25min

At the top of every 5min both partner have to stop what they are doing and Run 250m. When both partners return continue were you left off.

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.

Example Round 1 – Partner A does wallball, situps, pushups, squats and Partner B does DU, jumping lunges, ring rows. Round 2 would then switch with partner B starting with the wallball etc…

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

20 DU (Scale 40 Singles +10 Attempts of DU)

20 Ab Mat Sit-ups

20 Jumping Lunges

20 Push ups

20 Ring Rows

20 Squats

*Record total Rounds and reps together, the run counts as 0.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

SKILL WORK: Every 90sec, for 18min (3 sets of each):

Station 1 –10 Rolling Alt Pistols or Roll to Candlestick

Station 2 – 30sec for Max Reps of Strict Handstand Push-Ups or 5sec Eccentric Descent Handstand Push-Ups or 5sec Eccentric Descent DB Press

Station 3 – 60sec Hollow Body Hold

Station 4 – 3-5 Bar Muscle-Ups or Ring Muscle-Ups or 5sec Eccentric Descent Dips

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec Burpees

Rest 60sec

60sec Box Jump (R+24/20″, Rx20/16")

Rest 60sec

60sec DB Renegade Rows

(hold DB push-up position, row left, row right…repeat. DON'T TWIST YOUR BODY AND CONTROL THE DBs ON THE WAY DOWN)

Rest 60sec

60sec R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

Rest 60sec

*Record max reps per round