Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

A.

Every 8min, for 40min (5 sets) for times:

Row 500m

Run 400m

12 Burpee Box Jump-Overs (24″/20″)

12 Toes to Bar

12 Strict Handstand Push-Ups (Scale DB Strict Press)

*Scale down # of HSPU if needed

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3min, for 18min (6 sets):

3-Position Sq Snatch

(high hang, hang, then 2″ below the knee – pause for 2sec in each starting position)

Build over the course of the 6 sets.

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 12min of:

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

20 Supine Bar Rows

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 20min (10 sets):

Power Clean x 1.1.1

(rest 10sec between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B: Metcon (Time)

2 Rounds for times of:

30/20 Calories of Assault Bike or Rower

60 Kettlebell Swings (R+53/35, Rx44/26)

60 Goblet Squats

Rest half the time the 1st round took you. (Example: the 1st round took 4min, you would rest 2min)

*Men 30 cal/women 20cal

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

EMOM, for 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

(take this as your opportunity to build to a new 1RM)

*Record new 1RM

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 4min of:

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

10 Chest-to-Bar Pull-Ups

Rest 4min, and when the running clock reaches 8:00…

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

10 Ring Dips

20 Russian Twists (R+20/14, Rx 16/12) (10 each side)

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

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

10 Back Squat @ 70-75%

B: Metcon (Time)

In teams of 2, following each other but not passing 2 Rounds each of:

Row 500m

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back) with (R+55/35, Rx 45/25)

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

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back)

*Partner B may begin rowing as soon as Partner A vacates the rowing machine.

*Record time together

HomeGrown CrossFit - Level 1 Group Class

A: DB Single Arm Shoulder Press

4 Rounds:

8-10 DB Single Arm Shoulder Press (each arm) Build wt.

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

10 Push Presses (R+95/65, Rx 75/55)

10 Alternating Overhead Box Step Ups (R+20/16", Rx16/12″)

10 Barbell Roll Outs

C: Metcon (No Measure)

C.

Every 90sec, for 9min (3 sets of each):

Station 1 – 20 Reverse Snow Angels (slow & controlled) (3lbs or lighter, no wt is fine too)

Station 2 – 25ft Bottom’s Up Kettlebell Carry (each arm)

*Length of the gym, pull up bar to wall ball wall =25ft