Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Warm-up (No Measure)

In teams of two, complete:

20 minute AMRAP of

20 partner plank hand claps (partners face each other in plank then clap left hands, then right hands)

30 Wall balls (R+ 20/14; Rx 16/12)

40 DB snatches R+45/35; Rx 40/20

50m Farmer's carry with DBs (one partner carries at a time, then switch)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 6min, for 30min (5 sets):

400m Run

12 Overhead Squats (R+155/105, Rx125/85)

12 Chest-to-Bar Pull-Ups

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

B: Metcon (No Measure)

3 Rounds

10-12 Supine Ring Rows (5sec Eccentric Descent)

60sec Face-Down Chinese Planks

Rest 60sec

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

1 Halting Clean Deadlift + 1 Clean Pull + 1 Power Clean + 1 Sq Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

*Start @55% PC

*Record Heaviest PC

B: 500m Row (Time)

Max Effort 500m Row
3 Rounds

500m Row

Rest 3

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

4 Rounds max reps of:

60sec Cal Row

Rest 60sec (while your partner rows if you have a teammate)

60sec Back Rack Jumping Squats (R+55/45, Rx 45/33)

Rest 60sec

60sec of Supine Bar Rows (any grip)

Rest 60sec

60sec V-Ups (focus on good ROM)

Rest 60sec

*Record max reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 95%

Rest 2min between sets

*Record set 6

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

250m Run w/ a Wall Ball (R+20/14, Rx 16/12)

10 D-Ball Slams (R+ 40/20, Rx 20/10)

15 KBS (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

A: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*TO GET ON THE RECORD BOARD YOU NEED TO DO EVERYTHING RX AND FULL RANGE OF MOTION.

*DO NOT TEAR YOUR HANDS

B: Metcon (Time)

Hollow Holding Annie

50-40-30-20-10

DU and

Sec. Hollow Holding

*If you are scaling DU do double the singles