Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

"Butts n Guts"

10 each leg banded kick backs with a quarter pulse

10 each side banded Pallof press

B: Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP

With a partner, one person performs 2 reps at a time to complete:

40 deadlifts (Rx115/75)

40 abmat situps

40 jumping squats

40 alternating v-ups

Run 250m together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min (3 sets of each):

Station 1 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 2 – 10-12 Supine Ring Rows

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 45-60sec of Handstand Walking – (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

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

Burpees Over the Barbell

*After each round 3 Rope Climbs (OR 3 Rope K2E)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 20min to build to today’s 1-RM Power Clean & Jerk

B: Metcon (Time)

Run 800m

30 Ground to Overhead (R+155/105, Rx125/85)

Run 800m

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

Every 3min, for 36min (3 rounds of each):

Station 1 – 50/35 Calories Row

Station 2 – 50 Double-Unders (Scale 100 Singles +20 Attempts of DU) + 20/15 Strict Handstand Push-Ups

Station 3 – Run 400m

Station 4 – 20 Toes to Bar + 20 Push Presses (R+95/65, Rx 75/55)

*Record total reps per round. If you make the run under 1:45 you get 5 reps. Anything after =0.

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Deadlift

*Set 1 – 6 reps 70%

*Set 2 – 4 reps 75%

*Set 3 – 2 reps 80%

*Set 4 – 6 reps 85%

*Set 5 – 4 reps 90%

*Set 6 – 2 reps 95%

Rest 2min between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B: Metcon (Time)

3 Rounds:

20 Pull-Ups

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)

Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft

(OR Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

45sec L-Sit Hold b/t boxes accumulated time

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)

Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft

(OR Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

45sec L-Sit Hold b/t boxes accumulated time

B: Metcon (AMRAP - Reps)

Against a 3min running clock, complete:

400m Run

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

Rest 3min

Repeat for a total of 3 Rounds.