Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, complete:

100 Pull-Ups

300m Farmer’s DB/KB Carry (heavy, swap weights as often as needed) (3x100)

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

300m Farmer’s Carry

100 Burpee Box Jump-Overs (R+24/20, Rx20/16″)

300m Farmer’s Carry

Partition the reps however you would like.

HomeGrown CrossFit - Level 1 Group Class

A: 17.2 (AMRAP - Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men 50#/Women 35#

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, with only one partner working at a time, complete 3 Rounds each of:

Row 500m

8 Front Squats (R+ 225/155, Rx 165/125) – from the ground)

followed immediately by…

In teams of 3, with only one partner working at a time, complete 3 rounds each of:

Row 500m

8 Front Rack Reverse Alt. Step Lunges (4 each leg (R+135/95, Rx 115/75)

*Know your limits. Do not be sore for tomorrows Open workout.

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

Every 3min, for 15min (5 sets) of:

2 Overhead Squats

*Try and build up to 95% 1RM

B: Metcon (8 Rounds for reps)

EMOM, for 24min (8 Rounds):

Min 1 – 5 Thrusters (pick a wt you think you will do for the Open)

Min 2 – 10 Supine Ring Rows

Min 3 – 15 Box Jump-Overs (pick a height you think you will do for the Open)

*Work on transition with reps

*Recored total reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 18min (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – Max Ft Handstand Walk

(use a wall to assist to accumulate max 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)

*Recored total ring MU

B: Metcon (3 Rounds for reps)

3 Rounds for max reps against a 3min running clock:

Run 500m

Max R+C2B Pull-Ups, Rx Pull ups

Rest 3min

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

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

Sq Clean & Split Jerk x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B: Metcon (Time)

Row 1000m

30 Ground to Overhead (R+135/95, Rx 115/75)

Run 800m