Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for 12min:

Station 1: 2 Rope Climb

(if you don’t have a Rope Climb 6 Rope K2E)

Station 2: 45sec L-Sit Hold accumulated time b/t boxes

Station 3: Max DU in 2mins

Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders
*Record MAX DU UNBROKEN

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:

400m Run

R+15, Rx10 Strict Pull-Ups

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

HomeGrown CrossFit - Level 1 Group Class

Warm-up

FREE YOGA CLASS

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

5 minutes each of posture work

Alternate between rolling out lats and behind the neck band pulls

Alternate between lacrosse ball pec release and side-lying DB external rotation

B: Metcon (AMRAP - Rounds and Reps)

20 min AMRAP in teams of two with one partner working at a time.

40 Cal Row

40 Plank Hip Dips

40 Cal Row

40 Abmat Situps

40 Cal Row

40 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Clean and Jerk

Take 15min to build to today’s heavy Clean & Jerk

(This should be a Sq Clean & Split Jerk)

B: Metcon (AMRAP - Reps)

EMOM 15min (15 sets):

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

6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

*Record total reps

C: Metcon (Weight)

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

100m DB Farmer’s Carry (as heavy as possible)

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 @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Record 95%

One set of:

Back Squat x Max Unbroken Reps @ 90%

(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)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:

20 DB Box Step-Ups (R+20″ box both men & women; Rx16″ box both men & women) (R+55/35, Rx 45/25)

20 DB Renegade Rows

40 Double-Unders (Scale 80 Singles +20 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2min, for 16min (4 sets of each or STATION1 & STATION2

Station 1: 2 Wt Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Bench Press

Station 2: 8 Bench Press (build to today’s heavy)

B: Metcon (Time)

1000m Row

20 Strict Handstand Push-Ups

30 Ring Dips

40 Push-Ups