Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 must complete the following for time:

50 Burpee Buy In (this must be completed before anything else)

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

200 Box Jumps (R+24/20, Rx20/16″)

2000m Row

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.

You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15-20min to build to today’s 1-RM Power Clean

B: Metcon (Time)

For time:

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

100 Double-Unders

8 Power Cleans

80 Double-Unders

6 Power Cleans

60 Double-Unders

4 Power Cleans

40 Double-Unders

2 Power Cleans

20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

If you cant do DUs double all rep and do singles.

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
5 Rounds

9 DB Bulgarian Split Squat (each leg) @ 30X1

*build up

*Prescribed tempo – 3sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 10min of:

7 Thrusters (R+115/75, Rx 95/65)

14 Kettlebell Swings (R+53/35, Rx44/26

7 T2B

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

5 Rounds

3-4 Deadlift @ 2111

Build up to ~90%

(let the barbell settle on the ground between every rep)

*Prescribed tempo – 1sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

3 Rounds for time of:

Run 400m

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

5 Rounds

8 Bench Press ~80% Build up

10-16 Dynamic Plyo Med Ball Push-Ups

(if you need to scale don't do the plyo, stay on one side and/or go on knees)

Rest 1min

B: Metcon (Weight)

In teams of 2, with only one person working at a time, complete 5 Rounds each of:

250m Farmer’s Carry

*Carry the heaviest DB/KB you can handle in each hand.

*Record wt.

HomeGrown CrossFit - Level 1 Group Class

A: Split Stance Romanian Deadlift

This exercise for the posterior chain. This is a hybrid between a traditional Romanian deadlift and a single leg RD.. The front leg does the majority of the work while the back leg provides stability. This could be used as a progression to learn the single leg RDL, or as a means to get a unilateral training effect with heavier loads. The closer together your feet are, the harder it will be.
4 Rounds

6-8 Split Stance Romanian Deadlift (each leg) @ 4011

*Prescribed tempo – 4sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep. Build up

L-Sit x 60sec

(if you cannot hold for 60sec unbroken, accumulate the time in as few sets as possible)

Rest 60 seconds

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.