Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3, with only one teammate per station, complete AMRAP 30min

Station 1-

10 Box Jumps (R+30/24,Rx24/20″)

5 Pull-Ups

Station 2-

10 Burpees

5 DB Ground to Overhead (R+45/25, Rx 35/15)

*Use 2 DBs

Station 3-

250m Run w/Med Ball (R+20/14, Rx 16/12)

Teammates can only rotate after the running partner returns. Record total rounds and reps.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

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

B: Metcon (Time)

5 Shoulder to Overhead (R+185/135, Rx155/115)

10 Power Cleans

15 Burpees Over the Barbell

500m Run

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

4 Rounds

6 Pause Front Squats @ 31X1

Rest ~1min b/t sets

All 4 Rounds should be heavy, working sets. ~85%1RM

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

B: Metcon (AMRAP - Rounds and Reps)

Against a 10min running clock, complete the following:

Row 1000m

immediately followed by…

AMRAP:

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

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

20 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Min 1-2, 7-8 & 13-14: Max Muscle-Ups(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Min 3-4, 9-10 & 15-16:Max Handstand Walk

(Scale Handstand Wall Runs if you don’t have handstand walks yet)

Min 5-6, 11-12 & 17-18: 45sec L-Sit Hold accumulated time b/t boxes

B: Metcon (5 Rounds for reps)

Every 5min, for 25min (5 sets), AMRAP 3min

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400m

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2min, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

6 Sets

3-Position Snatch (high hang, mid-thigh, then from the floor)

Rest ~1min

Build over the course of the 6 sets. Record wt from floor.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

7 Overhead Squats (R+135/95, Rx 115/75)

7 Box Jumps (R+24/20, Rx20/16″)

7 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

Power Clean x 1.1

(rest 10sec between singles, and build to today’s heavy over the course of the 10 sets)

B: Metcon (Weight)

In teams of 2, alternate sets to complete 4 Rounds each of:

3 Hang Power Cleans

2 Alternating Reverse Lunges

1 Shoulder to Overhead

Run 400m

Choose the heaviest load you can successfully complete without dropping the barbell.

*Record wt. and time together in notes.

C: Metcon (No Measure)

3 Rounds

10 Supine Ring Row @ 2111

40-60sec Hollow Holds

Rest 30sec

*prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.