Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3

500m MedBall Run (R+20/14, Rx 16/12)

60 Clean & Jerk (R+115/75, Rx 95/65)

60 Pull-ups

20 Synchronized Burpees

80 Wall Ball (R+20/14, Rx 16/12)

80 Box Jump Overs (R+24/20, Rx20/16″)

100 One-Arm DB Snatches (R+55/35, Rx 45/25)

20 Synchronized Burpees

*One partner working at the time but the Run and Burpees must be perform together.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3 together complete the following with only one person working at a time. Divide work as needed.

1 Mile Run

150 Cal Row

100 Box jumps (R+30/24,Rx24/20″)

50 Strict HSPU

12 Rope climbs

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

EMOM 8min:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then...

Every 2min, for 6min (3 sets) of:

1 Strict Shoulder Press (as heavy as possible)

B: Metcon (Time)

Row 1000m

80 Air Squats

60 AbMat Sit-ups

40 Push-ups

20 Strict Pull-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

3 Rounds:

3 Wt Strict Supinated-Grip Pull-Ups

Rest 30sec

Max Strict Supinated-Grip Pull-Ups

Rest 1min

*Record max rep of pull ups each round

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

C: Metcon (Weight)

Every 2min, for 6min (3 sets):

10-12 Single Arm DB Row on bench (each arm)

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

1x8 @70%

1x6 @80%

1x4 @85%

1x2 @90%

1x1 @95%

Rest as needed between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15mins of:

4 R+Bar Muscle-ups, Rx C2B

6 Turkish Get-ups (R+45/25, Rx 35/15)

8 V-ups

*Feel free to increase the wt on the Turkish get ups if you want extra challenge.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

10 Rounds for time of:

3 Power Cleans, (R+155/105, Rx125/85)

3 Thrusters

6 Bar Facing Burpees

B: Metcon (No Measure)

3 Rounds

10 Strict Toes to Bar

15 Wt Sit ups

30-45 Sec Hollow Hold