Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min as a team of 2 together complete

30 Deadlifts (R+ 275/185, Rx 225/155)

45 Pushups

10 Tire Flips

*1 person working at a time and during the DL the other person holds a Plank position and during the push up the other person holds a Handstand position (SUB on a box if needed)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

As a team of 2

Complete the following:

*1 athlete working at a time, break up work as needed

HomeGrown CrossFit - Level 1 Group Class

A1: Clean and Jerk

Clean and Jerk 10×1

*Start at 70% and work up.

A2: Metcon (No Measure)

5x (1 Negative + 2 Assisted Pull-ups) or 5x (2-3 Strict C2B Pull-ups + 5-7 C2B Pull-ups) or 5x (1-2 Strict Muscle Up + 2-3 Kipping Muscle Ups)

B: Metcon (AMRAP - Reps)

Complete the following:

3:00 Max Calorie Assault Bike

Rest 3min

3:00 Max Calorie Row

Rest 3min

3:00 Max Toes to Bar

Rest 3min

3:00 Russian Twist (you pick wt.)

*Record Total Cals and T2B

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

EMOM 7min

3 Deadlifts @ 70% of 1RM

B: Metcon (Time)

3 Rounds

400m Run

R+ 24 KB Snatches (53/35lb) (12/12 each arm), Rx 24 DB Alt Snatches (Rx 50/30lb)

R+ 16 KB Single arm OH Squats (8/8 each arm), Rx 16 DB Single Arm OH Alt Step Lunges (8/8 each arm)

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

Backsquat – 3×3 @ 85%

A2: Box Jumps

Box Jumps 5×3

B: Metcon (Time)

4 Rounds

250m Run

10 Thrusters (R+135/95, Rx 115/75)

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A1: Power Snatch

Power Snatch 5×3

R+ TnG Power Snatch 5×3

*Start at 70% and work up

A2: Handstand Push-ups

Strict or Deficit HSPU 5x 5-7

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

Climb the ladder…

3, 6, 9, 12, 15…

Power Snatch (R+115/75, Rx 95/65)

Burpees Over Bar