Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete AMRAP 30min of:

Station 1 – 300/250m Row

Station 2 – 30/20 HR Push-Ups

Station 3 – 30 KB (R+53/35, Rx44/26)

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest

*You must wait for each teammate to finish before moving on.

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 85% x 2 reps

Rest 1min between sets.

Record set 5

B: Metcon (Time)

3 Rounds for time of:

Run 400m

20 Sledgehammer strikes (10 each side) you choose wt.

Run 400m

10 Ball Slams (R+ 40/20, Rx 20/10)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2min, for 24min (4 sets each) of:

Station 1 – 3 Wt. Strict C2B Pull-Ups

(goal is to establish a 3-RM by your fourth set)

Station 2 – 50+ Feet Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – 60sec L-Sit

(accumulate the time if you’re unable to maintain this position unbroken)

*Record wt for pull ups

B: Metcon (3 Rounds for time)

Against a 4min running clock, complete AMRAP of:

10 DB Turish Get ups (5 each side) (R+55/35, Rx 45/25)

15 Box Jumps (R+24/20, Rx20/16″)

20 Push-Ups

Rest 60sec between sets, and complete a total of 3 Rounds – a total of 12min of work.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Take 20-25min to establish today’s 1-RM Pause Back Squat @ 32X0

(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
(Rx men and women 45#)

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

4 Rounds

20 Step Walking Lunges with DBs

(use the heaviest DBs you can handle) Build wt.

30-45sec Side Plank Hold (each side)

Rest 60sec

B: Metcon (Weight)

For time:

400m Run

30 Front Squats (Heavy)

30 Box Jumps (High)

400m Run

*Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets. Record wt.

HomeGrown CrossFit - Level 1 Group Class

A: DB Bench Press

5 Rounds:

8-10 DB Single-Arm DB Bench Press @ 2011

Build wt.

12-15 Ring Rows @ 2111

Rest 45 seconds

B: Metcon (Time)

8 Rounds

30sec DB Alt Renegade Rows (R+55/35, Rx 45/25)

(push-up, row left, row right)

Rest 30sec

30sec DB Alt Single Arm Snatch

Rest 30sec