Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

Take 10-15min to Focus on technique of Sq Snatch

(at a light to no weight)

B: Metcon (Time)

In team of 3 with only one teammate allowed per station

30 Push ups

20 Power Snatch (R+75/55, Rx 65/45)

10 Bar Facing Burpees

*4 Rounds each person

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

Complete AMRAP 3min:

10 Alt. Single-Arm DB Snatches (R+55/35, Rx 45/25)

5 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

5 Toes to Bar

Rest 3min between sets, and complete a total of 5 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

5 Rounds

1 Sq Snatch + 3 Overhead Squats

Rest 1min

*Record Heaviest wt

B: Metcon (Time)

3 Rounds

15 STRICT HSPU (Scale DB Press)

20 Alt Front Racked Reverse Lunges (R+135/95, Rx 115/75)

C: Metcon (No Measure)

TABATA

8 Rounds

20sec of Hollow Holds

Rest 10sec

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

5 Rounds

2 Wt. Pull-Ups

Rest 30sec

Metcon (AMRAP - Reps)

immediately followed by…

Every 60sec, for 12 min (2 sets):

5-7 Wide Pronated Grip Pull-Ups

Rest 30sec

5-7 Pronated Grip Pull-Ups

Rest 30sec

5-7 Supinated Grip Pull-Ups

Rest 30sec

5-7 Mountain Climber Pull-Ups

Rest 30sec

*Record Total reps

B: Metcon (Time)

In teams of 2, alternate sets to complete 4 each of:

50 DU (Scale 100 Singles +25 Attempts of DU)

400m Run

*Record ended time together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

Teams of 3 with one person working at a time:

AMRAP 20min

1200m Row

90 DB Push Press (R+35/20, Rx 25/15)

60 Abmat situps

30 Box Jumps (R+ 24/20, Rx 20/12)

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.3

A: Metcon (AMRAP - Reps)

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

B: Metcon (AMRAP - Reps)

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Boys use 65 lb.

Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Boys use 45 lb.

Girls use 35 lb.