Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Take 15min to build to a new 1RM Push Press

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Rx53/35, SCALED 44/26)

HomeGrown CrossFit - Level 1 Group Class

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 – 4 reps @ 90+%

Rest ~1min between sets.

8 Record Set 6

B: Metcon (Time)

For time:

1000m Row

immediately followed by…

5 Rounds

10 Strict Toes to Bar (SCALED Strict Knees2Elbows)

12 Box Jump-Overs (R+30/24, Rx24/20″)

immediately followed by…

800m Run

HomeGrown CrossFit - Level 1 Group Class

A: Bent Over Row

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

6-8 Single Arm DB Bent over Rows on Bench (6-8 each arm)

*Build up in wt.

*Record heaviest set

*Use the time between sets to stretch calves and hip flexors.

B: Metcon (Time)

5 Rounds

250m Run

25 Abmat Sit ups

2 Rope Climbs (SCALED 4 Rope Knee2Elbows)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

HAPPY LABOR DAY

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors

For time:

Run 800m

immediately followed by…

3 Rounds of:

4 Muscle-Ups (or SCALED 8 Ring Dips)

8 Strict Handstand Push-Ups (or SCALED L-Seated DB Presses)

16 KBS (R+53/35, Rx44/26)

immediately followed by…

Run 800m

immediately followed by…

3 Rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

Run 800m

————————–

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. Please take pride in honoring and remembering them.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two complete the following:

One partner working at a time:

Run 500m (together)

80 DB snatches (R+ 45/35; Rx 30/20)

60 lateral jumps over hurdle (R+ 12"; Rx 6")

40 alt V-ups

20 HSPU

40 alt V-ups

60 lateral jumps over hurdle

80 DB snatches

Run 500m

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

60sec Cal Rowing

60sec Burpees

60sec Box Jumps (R+24/20″, Rx20/16")

Rest 60sec

Tackle this in teams of 3-4, one teammate following the preceding on the top of each min. Everyone gone in the same order of movements.

*Record total reps each round for just yourself