Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, with only one person working at a time, complete the following:

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

500m Overhead Carry (R+45/35, Rx25/15 Plate)

200 Push-Ups

500m Overhead Carry

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

30 Ground to Overhead (R+95/65, Rx 75/55)

30 Pull-Ups

Run 400m

20 Ground to Overhead

20 Pull-Ups

Run 400m

10 Ground to Overhead

10 Pull-Ups

Run 400m

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

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

Rest 1min between sets and work on mobility to prepare for Part B.

B: Metcon (Time)

2 Rounds

500m Run

30 Ring Dips

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

Rest 2min between sets

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

4 Rounds

2-4 Push Press

Rest 60sec

60-90sec Plank from Rings

Rest 60sec

*Build up in wt.

B: Metcon (5 Rounds for reps)

Against a 60sec running clock, for a total of 5 Rounds, perform as many reps as possible of:

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

Max Reps of Thrusters (R+75/55, Rx 65/45)

Rest 60sec between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set and track your consistency – or drop off.

Metcon (No Measure)

OLY CLASS ONLY

No Extension Snatch

(25/5)4

Snatch High Pull + Hang Snatch Below the Knee

60/1 70/1 (80/1)4

No Contact Clean

602 70/2 (75/2)4

1 Clean + 2 Jerks

60/1 70/1 (80/1)4

Clean Pull to Hip *if time

(110/3)4

HomeGrown CrossFit - Level 1 Group Class

A: Pull-ups

4 Rounds

3-4 Weighted Pull-Ups @ 21X0

Rest 10-15sec

Max Unweighted Strict Pull-Ups @ 21X0

Rest 2min

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 DB Renegade Rows (R+55/35, Rx 45/25)

20 Box Jumps (R+24/20, Rx20/16″)

250m Run

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Squat Clean

Every 4 min, for 20 min (5 sets):

Sq Clean x 1.1.1.1 (rest 10 sec b/t singles and build up in wt)

Rest ~30sec

Max Strict Handstand Push-Ups

*Note weight used and in notes reps achieved.

B: Metcon (Time)

3 Rounds

15 Deadlifts (R+155/105, Rx125/85)

12 Hang Power Cleans

9 Front Squats

6 Jerks