Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3

1600m Row (divided anyway). Two people must be in the plank the entire row.

20 Wallball each person (divided anyway only one person works at a time)(R+20/14, Rx 16/12) – 10′ target

40 Unison Situps (arms interlaced)

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison KB Swings (R+53/36, Rx 44/26)

20 Hang Squat Cleans each person (divided anyway only one person works at a time) (R+95/65, Rx 75/55)

40 Unison Mountain climbers

20sec holds each person chin over pull up (grip anyway you want)

40 Unison Mountain climbers

20 Hang Squat Cleans each person (divided anyway only one person works at a time)

40 Unison KB Swings

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison Situps (arms interlaced)

20 Wallball each person (divided anyway only one person works at a time)

1600m Row (divided anyway). Two people must be in the plank the entire row.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

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

2 Sq Snatches + 1 Overhead Squat

Build over the course of the 10 sets. Record heaviest set.

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B: Metcon (Time)

Run 400m

10 Squat Snatches (R+135/95, Rx 115/75)

20 Burpees Over the Barbell

Run 800m

20 Burpees Over the Barbell

10 Squat Snatches

Run 400m

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Pull-ups

4 Rounds

2-4 Wt Supinated-Grip Pull-Ups

30-60sec L-Sit hold

(if you cannot do this consecutively, accumulate the time)

*Keep the wt the same for all 4 sets

B: Metcon (Time)

5 Rounds:

5 Muscle-Ups or 10 Pull-Ups

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

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 3min, for 18min (6 sets):

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

*Record the heaviest

B: Metcon (AMRAP - Reps)

AMRAP 12min of:

12 DB Alternating Reverse Lunges (R+55/35, Rx 45/25)

9 Toes to Bar

6 Strict Handstand Push-Ups

Rest 2min

AMRAP 6min of:

6 DB Alternating Reverse Lunges

3 Toes to Bar

1 Strict Handstand Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 must complete a total of 4 Rounds each as quickly as possible of:

4 Rounds each

Row 500m

—

4 Rounds each

5 Hand-Release Push-Ups

10 Box Jumps (R+24/20″, Rx20/16")

5 Hand-Release Push-Ups

10 Box Jumps

5 Hand-Release Push-Ups

10 Box Jumps

—

4 Rounds each

Run 400m

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500m Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

**TIME CAP 45MIN

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean

Every 90 sec, for 15min (10 sets):

1 Hang Sq Clean + 1 Sq Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

*Record heaviest HSC

B: Back Squat

Every 3min, for 9min (3 sets):

8 Back Squat try and keep all sets @ 70-75% of 1-RM

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups