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:

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

400m Run*

80 Burpees

400m Run

20 Tire Flips

400m Run

80 Burpees

400m Run

100 Wall Ball

*Both athletes perform the run at the same time.

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Every 2min, for 24min (12 sets):

1 Push Press

Build over the course of the 12 sets to today’s heavy.

B: Metcon (Time)

For time:

1000m Row

50 Shoulder to Overhead (R+115/75, Rx 95/65)

C: Metcon (No Measure)

3 Rounds, not for time:

5-6 Bent-Over Barbell Rows

30 V-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 8min, for 40min (5 sets) of:

800m Run

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

12 Supine Bar Rows

Note times for each set, and add them for total working time.

B: Metcon (No Measure)

8-10 Hawaiian Squats (8-10 reps per side)

45-60sec Hollow Hold/Rocks

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

Every 90sec, for 30min (5 sets of each station):

Station 1 – 10 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

Station 2 – 10 Hang Power Cleans (135/95 lbs)

Station 3 – 10 Strict Handstand Push-Ups

Station 4 – 10 Overhead Reverse Lunges (R+135/95, Rx 115/75)

*You might not be able to complete the given reps in the given time. That is fine just do your best and record total reps each round.

B: Metcon (No Measure)

3 Rounds:

45-60sec Nose-to-Wall Handstand

90sec Couch Stretch (90sec each leg)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 24min (12 sets):

1 Power Clean + 1 Split Jerk

*Build over the course of the 12 sets to today’s heavy.

*Record PC

B: Metcon (3 Rounds for time)

Every 5min, for 15min (3 sets):

15 Pull-Ups

30 Push-Ups

45 Air Squats

Complete each set as quickly as possible and note times for each round.

*If you can not complete to work in the given time next round -5 reps from each movement Example: 10 Pull-Ups, 25 Push-Ups, 40 Air Squats. Keep -5 reps each rounds unlit you can complete work in the given time.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

Every 2min, for 18mim (3 sets)

Minutes 1-2, 7-8 & 13-14:

R+&Rx 2-5 MU w/ a Pause at Receiving and Pause at Full Extension

(OR 3-4 Low Ring MU Progression + Dip Catch & Extension)

Minutes 3-4, 9-10 & 15-16:

R+&Rx 50ft Handstand Walk

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

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

45-60sec of L-Sit b/t Boxes or L-Sit Progression

*Record reps of MU or Low Ring MU Progression + Dip Catch & Extension each round

B: Metcon (5 Rounds for time)

Every 3min, for 15min (5 sets):

250m Run

10 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

*Record time each round