Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Every 2min, for 12min (6 sets of):

2-3 Front Squat

Goal is to increase loads used last week but chill out THE OPEN STARTS TOMORROW

*Record heaviest wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

3 Hang Power Cleans (R+135/95, Rx 115/75)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

*conversational pace THE OPEN STARTS TOMORROW

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

5-6 Unsupported Seated Strict DB Press

(sit on a bench without back support and press the DB from shoulder to overhead in a neutral grip)

~Rest 1min

B: Metcon (4 Rounds for reps)

Against a 2min running clock, complete:

250m Row

Max Ring Dips

*Record each round but take it easy, you do not want to be sore for THE OPEN.

Rest 2min between sets and complete 4 Rounds total.

Rx=no band on dips

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 2min, for 12min (6 sets):

2-3 Hang Snatch

(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

*Recorded heaviest wt.

B: Metcon (Time)

3 Rounds

30 Overhead Walking Lunge Steps (R+55/45, Rx 45/33)

15 C2B Pull-Ups

400 Meter Run

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

*Recorded heaviest wt

REST 2MIN THEN

Back Squat

Every 2min, for 4min (2 sets):

8-10 Back Squat @ 73-78%

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3-4, relay to complete AMRAP 12min:

3 Power Cleans (R+185/135, Rx155/115)

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

* Relay, only one person goes at once. Once one athlete completes 3 PC and 6 BBJO next athlete go.

*Recored all teams rounds

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3 complete:

20 minute AMRAP

900m row relay

90 double unders (R+ DUs, Rx singles with 10 attempts)

90 handstand shoulder touches (R+ full handstand, Rx knees on box)

Rest 5 minutes, then individually:

B: Metcon (8 Rounds for reps)

Tabata Abmat Situps

(20s work, 10s rest for 4 minutes)

HomeGrown CrossFit - Level 1 Group Class

BOWLING NIGHT
Tonight Friday Feb 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. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Snatch Balance

Every 2min, for 12min (6 sets of):

2-3 Snatch Balance

Build over the course of the sets to today’s heaviest double or triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

5 Push Jerk (R+155/105, Rx125/85)

10 Box Jumps (R+24/20″, Rx20/16")

15 KBS (R+53/35, Rx44/26)

C: Metcon (Weight)

EMOM 6min:

Min 1 – 10 Supine Ring Rows

Min 2 – 100ft Bottom’s Up Kettlebell Carry each arm (L arm down, R arm back)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record KB Carry