Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

SKILL WORK: Every 90sec, for 18min (3 sets of each):

Station 1 –10 Rolling Alt Pistols or Roll to Candlestick

Station 2 – 30sec for Max Reps of Strict Handstand Push-Ups or 5sec Eccentric Descent Handstand Push-Ups or 5sec Eccentric Descent DB Press

Station 3 – 60sec Hollow Body Hold

Station 4 – 3-5 Bar Muscle-Ups or Ring Muscle-Ups or 5sec Eccentric Descent Dips

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec Burpees

Rest 60sec

60sec Box Jump (R+24/20″, Rx20/16")

Rest 60sec

60sec DB Renegade Rows

(hold DB push-up position, row left, row right…repeat. DON'T TWIST YOUR BODY AND CONTROL THE DBs ON THE WAY DOWN)

Rest 60sec

60sec R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

Rest 60sec

*Record max reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Step-ups

4 Round of two movements

16 DB Box Step-Ups (8 each leg)

and

Bent Over Row

6-8 DB Single-Arm Bent Over Rows (6-8 reps each arm)

Rest ~60sec

*Use a 20'' box for step up and rows, climb in wt.

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 Barbell Thrusters (R+75/55, Rx 65/45)

20 Overhead Alt Reverse Lunges (10 each leg)

*Want a bigger challenge? Use dumbbells or kettlebells for BOTH MOVEMENTS. Don’t be too ambitious with the weight, (R+ 25/15, Rx 15/10) DBs in each hand will likely be quite challenging.

*In note mark if you used a BB, KB or DBs

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

Every 2min, for 12min

1 Power Clean + 1 Squat Clean

*Start at 55% of your PC and climb up

*Record heaviest PC

B: Metcon (Time)

5 Rounds

250m Run

12 Front Squats (R+95/65, Rx 75/55)

12 Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

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

4-6 Strict Shoulder Press

*Use a heavy barbell 80-90% for all sets

**Use the remainder of your 3min to perform work on calf and/or hip flexor mobility.

B: Metcon (10 Rounds for time)

Every 90sec, for 15min (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

*If you do not finish in time rest one round and start back at PP.

*Record time each round and in notes record wt used.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating complete rounds, AMRAP 25min of:

100m DB Farmer’s Carry (R+60/40, Rx 50/30)

10 Jumping Air Squats

10 Alt. Jumping Split Lunges (5 each leg)

*The DB wt represents the wt for 1 DB=R+ is two 60lb DBs)

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

*Record your total rounds together

B: Metcon (No Measure)

12min of Partner-Assisted Quad and Calf Smashing

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

4 sets of 8 Tempo DB front raise X131 (explode up, one second at the top, 3 second negative, 1 second at bottom)

Rest 30 sec

4sets of 8 Tempo DB curl X131

Rest 30 sec

B: Metcon (Time)

With a partner complete the following. Every time you break both partners do 5 burpees:

10 min AMRAP

10 toes to bar (R+ T2B; Rx hanging knee raise)

10 bear complex (R+ 95/65, Rx 45/33)

1 rep = deadlift, hang clean, thruster, back squat, behind the neck push press

Rest 2 minutes

Then,

10 min AMRAP

10 HSPU (R+ HSPU; Rx HSPU with one abmat, scale DB press)

10 hang power snatches (R+ 95/65, Rx 45/33)