Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

12 Days of Christmas

1 Deadlift (R+ 115/75, Rx 95/65)

2 Power Snatch

3 Overhead Squats

4 Ring Dips

5 Toes to bar

6 Push ups

7 Air squats

8 Jumping lunges

9 Box jumps (R+24/20″, Rx20/16")

10 Barbell Rows

11 Front Squats

12 Thruster

Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Power Snatches and 1 DL; on the 3rd day of Christmas, my coaches gave to me, 3 Overhead Squats, 2 Power Snatches, and 1 DL; continue with 4 Ring Dips, 3, 2, 1 etc. up the ladder and down.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

Take 15-20min and build to today’s 1-RM Power Clean

B: Metcon (Time)

30 Calories on Bike

30 Burpees

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

30 KBS (R+70/53, Rx 53/44)

30 DB Push Press (R+55/35, Rx 45/25)

30 Pull-Ups

*Start in at any station

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 6min (3 sets):

20 DB Walking Lunges

*Go heavy the final steps should not be performed without struggle.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

20 DU (Scale 40 Singles +10 Attempts of DU)

10 Air Squats

Rest 1min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

5 DB Man-Makers

10 Box Jumps(R+24/20, Rx20/16″)

Rest 1min

*Man-Marker=push up, L arm row, R arm row, sq clean thruster

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

5 Toes to Bar

10 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 1min between sets, building to today’s 1-RM

B: Metcon (Time)

3 Rounds

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

20 Pull-Ups

Run 400m

Metcon (No Measure)

6:30PM OLY CLASS OLNY

Max Effort

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Snatch

Every 3min, for 24min (8 sets):

1 Hang Sq Snatch + 1 Sq Snatch

*Build up in wt.

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 12min.

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

12 Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

1000m Row

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

30 Ring Dips

800m Run

30 Ring Dips

20 Ground to Overhead

1000m Row

*Ground to Overhead can be a Power Clean & Jerk or Power Snatch