Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Bowling Night
Friday February 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. Please let us know if you're interested so the proper amount of lanes can be reserved. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Warm Up (No Measure)

3 Rounds

10 Supine Ring Rows

1min Hollow Holds accumulated time

B: Power Clean

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

Power Clean x 1.1

(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

C: Metcon (Weight)

In teams of two, alternate sets to complete 4 each person of:

3 Hang Power Cleans

2 Front Rack Alternating Reverse Lunges

1 Shoulder to Overhead

400m Run

Choose the heaviest load you can successfully complete without dropping the barbell.

Record wt and time in the notes

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Take 20min to build to a new 1-RM Front Squat

B: “Sage at 20″ (Time)

AMRAP 20min of:

20 Thrusters (R+135/95, Rx 115/75)

20 Pull-Ups

20 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

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

5 Bench Press

Build to today’s heavy 5RM (~85% 1RM)

B: Metcon (Time)

In teams of two, alternate full rounds and complete 5 each person of:

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

20 Hand-Release Push-Ups

*Record your team time

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, complete:

100 Supine Bar Rows

250m DB Farmer’s Carry (heavy, swap weights as often as needed) (R+60/40, Rx 50/30)

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

250m Farmer’s Carry

100 Overs Unders (R+30/24″, Rx24/20")

250m Farmer’s Carry

Partition the reps however you would like.

Over Unders = With a box and a PVC pipe. Laid the PVC pipe over the top of the box and wt it down with a 10lb plate. The movement of the over under consist of crawling under the PVC pipe and then jumping over the PVC pipe. Crawling under and jumping over counts as one rep.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Partners alternate whole rounds for time and complete 4 rounds each person of:

250m Row

5 DB Single-Arm Push Press (5 reps each arm) (R+60/40, Rx 50/30)

10 DB Goblet Squats

300m Shuttle Run (3x100m)

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

HomeGrown CrossFit - Level 1 Group Class

FREE BEGINNER CLASS AT 10AM. TELL YOUR FRIENDS!!!

A: Metcon (AMRAP - Rounds and Reps)

In teams of 4, complete:

20 minute AMRAP

10 Wall sit med ball pass (R+/Rx 20#, entire team sits against wall and passes ball to neighbor until the last team member taps the wall for 1 rep, then back other direction)

100 Med ball ground to over shoulder (R+40/20, Rx 16/14, all 4 work at once, but you cannot advance until your teammates finish)

100 plank knees to elbow (hold plank and brings one knee to opposite elbow, all 4 work at once, but you cannot advance until your teammates finish)

50m shuttle run (one at a time)