Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 5, complete 3 Rounds each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

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

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

*Record time together.

HomeGrown CrossFit - Level 1 Group Class

A: 17.1 (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 Rounds

4-6 Bench Press @ 20X1

Rest 60-90sec

Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

8-10 Single-Arm DB Row (each arm) @ 2111

Rest 60-90sec

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

Single-Arm DB Row (Weight)

B: Metcon (Time)

Row 1000m

immediately followed by…

5 Rounds

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

10 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

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

3 Deadlift ~90-95%1RM

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

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

100m Sprint

10 Burpee Pull-Ups

100m Sprint

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

4-6 Pause Front Squats @ 31X1

~85-90%1RM

Build to today’s heaviest at the prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec of Wall Ball (R+20/14, Rx 16/12)

Rest 60sec

60sec of Push-Ups

Rest 60sec

60sec of Alternating Reverse Lunges with DBs/KBs (R+45/25, Rx 35/15)

Rest 60sec

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

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

Snatch x 1.1.1

(rest 7-10sec between singles) Build up in wt.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

20 Power Snatches (R+95/65, Rx 75/55)

20 Push Presses

20 Box Jumps (R+24/20, Rx20/16″)

C: Metcon (No Measure)

2 Rounds

60sec Prone Plank Hold

30sec Left Side Plank Hold

30sec Right Side Plank Hold

Rest 1min