Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

EMOM 7min

3 Deadlifts @ 70% of 1RM

B: Metcon (Time)

3 Rounds

400m Run

R+ 24 KB Snatches (53/35lb) (12/12 each arm), Rx 24 DB Alt Snatches (Rx 50/30lb)

R+ 16 KB Single arm OH Squats (8/8 each arm), Rx 16 DB Single Arm OH Alt Step Lunges (8/8 each arm)

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

Backsquat – 3×3 @ 85%

A2: Box Jumps

Box Jumps 5×3

B: Metcon (Time)

4 Rounds

250m Run

10 Thrusters (R+135/95, Rx 115/75)

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A1: Power Snatch

Power Snatch 5×3

R+ TnG Power Snatch 5×3

*Start at 70% and work up

A2: Handstand Push-ups

Strict or Deficit HSPU 5x 5-7

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

Climb the ladder…

3, 6, 9, 12, 15…

Power Snatch (R+115/75, Rx 95/65)

Burpees Over Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

As a team of 2

3 Rounds of:

30 Shoulder to OH (R+155/105, Rx125/85)

40 Deadlifts

50 V-ups

*One athlete working at a time

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 5min for 5 Round

400m Run

10 OH Squats

10 Burpees Over Bar

*Start around 50-60% and add weight each round (if possible)

*Record last wt

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Split Jerk 10×1

*Stay in the 75-85% range

B: Metcon (Time)

30 Strict HSPU

15 R+Bar Muscle Ups, Rx 15 C2B Pull ups

20 Strict HSPU

10 R+ Bar Muscle Ups, Rx 10 C2B Pull ups

10 Strict HSPU

5 R+ Bar Muscle Ups, Rx 5 C2B Pull ups