Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Partners alternate whole rounds for time and complete 5 Rounds each of:

Row 250m

5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) (R+55/35, Rx 45/25)

10 Goblet Squats

Run 250m

(Partner A completes 250m, 10 total Single-Arm Presses, 10 Goblet Squats, and a 250m run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 250m run.)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Take 20min to build to a new 1-RM Front Squat

B: “Sage at 20″ (Time)

AMRAP 20min of:

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

20 Pull-Ups

20 Burpees Over the Barbell
*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

Take 20min to build to today’s 2-RM Bench Press ~95%1RM

B: Metcon (Weight)

Row 1000m

30 Bench Press @ 60% of today’s 2-RM

Run 800m

*Record wt. and time in notes

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20 DB Walking Lunges (heavy) Build up wt.

20/15 Ring Dips

B: Metcon (Time)

In teams of 2, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

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

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

*Record time together

Warm-up (No Measure)

OLY CLASS ONLY

6:30-8:00pm

Snatch

60/2 70/2 80/2 (85/2)5

Clean & Jerk

60/2+1 70/2+1 80/2+1 (85/2+1)5

Back Squat

60/3 70/3 (80/3)6 *go down slowly

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

2min Each Station, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3-RM ~90-95%1RM)

Station 2 – 6-8 Single-Arm DB Row (each arm) @ 20X1

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep.

Single-Arm DB Row (Weight)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

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

15 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

2min each Station, for 20min (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10sec between singles)

Station 2 – 2-3 Weighted Pull-Ups @ 21X0

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep. Build up if possible.

Weighted Pull-ups

B: Metcon (Time)

3 Rounds

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

10 Burpee Box Jumps (R+30/24,Rx24/20″)

* If you want an extra challenge do the PC unbroken