Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (4 Rounds for time)

Every 10min, for 40min (4 sets), complete the following as quickly as possible:

Run 800m

15 Strict Handstand Push-Ups

15 Strict Pull-Ups

15 Strict Ring Dips

*If you can do not complete the required reps -5 reps from each movement and run faster. Keep -5 reps from each movement until you can complete all required reps.

Metcon

B: Metcon (Weight)

EMOM for 6 minutes:

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

*Recored wt of KB

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Recored heaviest

followed by…

Weightlifting

Back Squat

One set of:

Back Squat x Max Unbroken Reps @ 83%

(athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

B: Metcon (5 Rounds for time)

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

250m Run

8 Front Squats (R+175/115, Rx145/95)

12 Toes to Bar

*if you do not finish all reps in 3min start back at run

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Squat Snatch

EMOM 10min (10 sets):

Sq. Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

*Recored heaviest

Metcon

B: Metcon (AMRAP - Reps)

AMRAP 6min:

6 Snatches (R+155/105, Rx125/85)

30 Double-Unders

-Rest 1min (always start on snatches)

AMRAP 6min:

6 Snatches (R+115/75, Rx 95/65)

30 Double-Unders

-Rest 1min

AMRAP 6min:

6 Snatches (R+75/55, Rx 65/45)

30 Double-Unders

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for 18min (3 Rounds)

Station 1-Max Muscle-Ups 45sec

(OR 3 Rolls to Candlestick + 3-4 Low Ring Muscle Up Progression)

Station 2-45sec Handstand Walk

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3-16-20 Alt Pistols

(if you’re proficient, add weight w/ KB or DB)

Metcon

B: Metcon (AMRAP - Reps)

EMOM 24min (6 sets of each):

Minute 1 – Row 200/150m

Minute 2 – 15 KBS (R+70/53, Rx 53/44)

Minute 3 – 10 Pendlay Rows (R+95/65, Rx 75/55)

Minute 4 – 12 Chest-to-Bar Pull-Ups

*Record total reps + row

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (Time)

In teams of 2, complete the following for time:

1600m Med-Ball Run

100 Partnered Burpee Wall Ball

(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)

200 Push-Ups

300 Double-Unders

400m Walking Lunge w/ Med-Ball

(Pass off ball as needed, Run together. Only the partner with the ball may lunge the team forwar. Partition work as needed.)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Rest 1ish mins b/t sets

Build load every set.

Metcon

B: Metcon (Time)

Complete rounds of

30-20-10 reps for time of:

Kettlebell Swings (R+70/53, Rx 53/44)

Shoulder to Overhead (R+115/75, Rx 95/65)

Pull-Ups