Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with one partner working at a time, partners alternate rounds to complete AMRAP 30min

5 Push-Ups

10 Goblet Squats (R+53/35, Rx44/26)

15 Kettlebell Swings (R+53/35, Rx44/26)

250m Run

*Record total rounds/reps together

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

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

2-4 Overhead Squat keep wt ~95-90%1RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Pull-Ups

10 Alternating One-Arm DB Snatches (R+60/40, Rx 50/30)

10 Box Jump Overs (R+24/20, Rx20/16″)

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 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

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

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

Minutes 5-6, 11-12 & 17-18: L-30-45sec L Sit Hold b/t boxes (accumulated time if needed)

B: Metcon (5 Rounds for reps)

Against a 2min running clock, complete AMRAP:

3 Hang Cleans (R+135/95, Rx 115/75)

6 Shoulder to Overhead

9 Front Squats

Max Burpees

Rest 2min between sets, and complete a total of 5 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: “Move Mountains” (Time)

“Move Mountains”

Run 1 Mile

26 Burpee Box Jumps (R+24/20, Rx20/16″)

26 Strict Pull-Ups

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

26 Strict Knees To Elbows

26 Kettlebell Swings (R+53/35, Rx44/26)

*Scale up or down as appropriate.

Weightlifting

OLY CLASS ONLY

Deficit Snatch Pull to Hip

(80/3)4

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 12-15min and build to a heavy, but not necessarily 3-RM Deadlift ~95-90%RM

B: Metcon (Weight)

In teams of 2, alternate rounds and complete 7 Rounds each of:

5 Deadlifts*

5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

*Share bars if possible

*Record wt. and time in notes

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 Push Press ~90-85%1RM try and keep wt the same for all sets

3-5 Wt. Supinated-Grip Pull-Ups @ 2110

Rest 90sec

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep.

Try and keep wt the same for all sets.

Weighted Pull-ups

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips...etc.

1 Wall Ball

10 Ring Dips