Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

2min each station SKILL WORK for 18mins total:

1) Max Muscle-Ups

(OR 3 Ring Rows + 3 Low Ring Muscle Up Progression w/ dip if possible)

2) Handstand Walking

(Or Handstand Wall Runs if you don’t have handstand walks yet)

3) 60sec L-Sit Hold accumulated time b/t boxes

B: Metcon (5 Rounds for reps)

Against a 2min running clock, complete AMRAP of:

3 Shoulder to Overhead (R+135/95, Rx 115/75)

6 Front Rack Alt Forward Lunges

9 Hang Power Cleans

MAX Burpees

Rest 2min b/t sets, and complete a total of 5 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
4 Rounds

6-8 DB Bulgarian Split Squat (each leg)

60 Plank Hold on Rings (Externally rotate hands)

Rest 1min

B: Metcon (Time)

5 Rounds

5 DB Complex* (R+55/35, Rx 45/25)

10 Toes to Bar

*One rep of the DB Complex =

Start from the plank with DB in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

DB Power Clean

Front Squat x 2 reps

Push Press x 2 reps

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 15min and build to a heavy, but not necessarily 3-RM Deadlift (~90% 1RM)

B: Metcon (Time)

In teams of two, alternate rounds and complete 7 rounds each person of:

5 Deadlift*

5 R+ C2B Pull-Ups, 5 Rx pull ups

*Load with approximately 65-70% of today’s heavy triple from part A.

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 BB Push Press

3-5 Wt. Supinated-Grip Pull-Ups

Rest 1min

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

ETC…

1 Wall Ball

10 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200m Run

100 DB Hang Power Clean & Push Jerk (R+45/25, Rx 35/15)

200 Squats

100 Burpees

1200m Run

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.) (Example-Partner A Runs a 400m, Partner B Rest, Partner A Rest Partner, B Runs 400m.)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Bulletproof shoulders

Abstravaganza

B: Metcon (Time)

In Teams of 2, complete:

3 Rounds for reps

AMRAP 2 mins

KB Swings (R+ 53/35, Rx 44/26)

Rest 1 min

AMRAP 2 mins

Front Squats (R+45/33, Rx 33/15)

Rest 1 min

AMRAP 2 mins

V-ups

Rest 1 min