Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, with only one partner working at a time, complete:

100 Burpees

100 DB Ground to Overhead (R+55/35, Rx 45/25)

100 Box Jump Overs (R+30/24,Rx24/20″)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:

Burpees – DB extended overhead

DB Ground to Overhead – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

3 Rounds of:

4-6 Bench Press @ 20X1. Try 90-85% 1RM for all sets)

8 Single Arm DB Bent Over Row (8 each arm)

Rest 60sec

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

*ALWAYS HAVE A SPOTTER FOR BP!

B: Metcon (Time)

5 Rounds of:

500m Row/Run

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

You can also perform this with a partner, start with one on Row/Run, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

*Record in notes if with a partner

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

3 Rounds

6-8 Deadlift @ 85-80%1RM

Rest 20 seconds

20 Unbroken KBS (as heavy as possible)

Rest 2min

B: Metcon (Time)

1000m Row

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

25 Toes to Bar

100 Double-Unders (Scale 200 Singles +50 Attempts of DU)

25 Toes to Bar

25 Thrusters

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min of:

8 Strict Handstand Push-Ups or L-Seated DB Presses

8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min of:

15 Ring Dips

15 Box Jump-Overs (R+30/24,Rx24/20″)

Rest 4 minutes, and then…

C: Metcon (Distance)

AMRAP 4min of:

Max 100m sprints

HomeGrown CrossFit - Level 1 Group Class

A: Clean

Every 2min, for 20min (10 sets):

1 Sq Clean

Build over the course of the 10 sets to today’s 1-RM.

B: Metcon (AMRAP - Rounds and Reps)

“Five-Minute Capacity Test”

AMRAP 5min:

5 Squat Cleans (R+95/65, Rx 75/55)

10 Burpees Over the Barbell

Rest 5min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min:

5 Squat Cleans (R+95/65, Rx 75/55)

10 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Note 6 Rounds of 6 different movements each 5min. One time though with a continuous running clock, perform the following:

0:00 – 1000m Row

5:00 – 75 Shoulder to Overhead (R+115/75, Rx 95/65)

10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Wall Ball (R+20/14, Rx 16/12)

20:00 – 75 Box Jump Overs (R+24/20″, Rx20/16")

25:00 – 800m Run

*Record the time it took you to perform each of the 6 movments