Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

“Rabbit’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400m Run. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400m sprints and completed all four of the movements.

Movements:

Thrusters (R+55/45, Rx 45/33)

KB Swings (R+53/35, Rx44/26)

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

Box Jumps (R+24/20, Rx20/16″)

Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements, and total time in notes.

Prize: Pride

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

3 Rounds

6-8 Deadlift @ 2011

~75-85%1RM

*Try and keep wt the same for all sets

Rest 90sec

10-20 Ring Dips

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90sec

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

B: Metcon (Time)

3 Rounds

500m Row

15 Hand-Release Push-ups

25 Kettlebell Swings (R+70/53, Rx 53/44)

Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

*Record finishing time for both of you

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 15-20min to build to today’s heavy Jerk

B: Metcon (AMRAP - Reps)

Against a 2min running clock, complete:

25/15 Calories of Assault Bike or Rowing

Max Push Press (R+115/75, Rx 95/65)

Rest 2min between sets, and complete a total of 4 Rounds.

*25cal for men and 15cal for women

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15min to build to today’s “heavy-ish” Power Clean. Then use this wt for the Part B.

B: Metcon (Weight)

EMOM, for 24min (12 sets of each):

Even Min –2 Power Clean

Odd Min – 250m Run

Score your successful lifts in pounds. For example, if you made 21 power clean out of the 24total reps @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Metcon (No Measure)

OLY CLASS ONLY 6:30-8:00PM

Snatch Pull to Hip + Snatch

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

Clean High Pull + Hang Clean Below the Knee

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

No Feet Power Jerk

60/3 70/3 (80/3)4

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Against a 4-min running clock, perform the following for max reps:

Run 500m

max Push-Ups

Rest exactly 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

10 Box Jumps (R+24/20, Rx20/16″)

10 Pull-Ups

Rest exactly 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

10 Burpees

10 Thrusters (R+95/65, Rx 75/55)

Rest exactly 4min, and then..

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

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

15 Push Press (R+95/65, Rx 75/55)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest ~2min between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

10 KBS (R+53/35, Rx44/26)

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