Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

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

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

*Record heaviest

Metcon

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating full rounds, race through as many rounds and reps as possible in 12 min of:

1 Power Clean (R+155/105, Rx125/85)

2 Front Squats

4 Front-Racked Reverse Lunges

8 Push ups

*Recored total rounds and reps together

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

Take 10min to practice Jerk Footwork and Split Jerk Technique Drills

Build to today’s heavy single.

Metcon

B: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

60sec of Push Press (R+155/105, Rx125/85)

60sec of Box Jumps (R+24/20″, Rx20/16")

60sec of Rest

HomeGrown CrossFit - Level 1 Group Class

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon

B: Metcon (Time)

Rest until the running clock reaches 15:00, and then….

For time:

1000m Row

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Metcon (Weight)

3 sets of 10 reps each; work up to something heavy

DB Curls (tempo 2031)

DB Bent Over Rows (tempo 2031)

*Record DB Curl Wt.

B: Metcon (AMRAP - Rounds and Reps)

Then, 20 minute AMRAP with a partner

50 med ball situps (20/14)

40 mountain climbers

30 box jumps (24/20)

20 pullups

100m sprint (each)

HomeGrown CrossFit - Level 1 Group Class

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 - 15 @ 135# / 85#

*Round 2 - 13 @ 185# / 115#

*Round 3 - 11 @ 225# / 145#

*Round 4 - 9 @ 275# / 175#

*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

B: CrossFit Games Open 16.2 Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 - 15 @ 95# / 55#

*Round 2 - 13 @ 115# / 75#

*Round 3 - 11 @ 135# / 95#

*Round 4 - 9 @ 155# / 115#

*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

C: CrossFit Games Open 16.2 Masters 55+ (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 - 15 @ 115# / 65#

*Round 2 - 13 @ 135# / 85#

*Round 3 - 11 @ 155# / 105#

*Round 4 - 9 @ 185# / 125#

*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Shoulder Press

4 sets of:

8-10 Single Arm DB Strict Press (each arm)

Rest 1min

*Build up to something heavy

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Push Presses (R+95/65, Rx 75/55)

10 Alt OH Step Reverse Lunges

10 Burpees Over the Barbell

Metcon

C: Metcon (Weight)

EMOM 6min:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – Bottom’s Up KB Carry x 100ft (50 Left & 50 Right arm)

*50ft=pull up bar to wall ball wall

*Record heaviest KB wt