Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Take 12min to build to a 1-RM Strict Wt Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

If you can't do a wt. pull up use the lightest band possible.

B: Metcon (Time)

1000m Row

-- then --

3 Rounds of:

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

15 Push Press (R+95/65, Rx 75/55)

9 R+ Muscle-up ring or bar, Rx Chest to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Every 3 min for 15 min: (5 Sets)

2 Snatch Pulls + 1 Snatch High Pull + 1 Squat Snatch

*Built up in Wt

B: Metcon (Time)

B.

In teams of 3 Relay Race Style.

For time 4 Rounds (each):

Row 400m

Run 400m

Example Team member A rows 400m, team member B runs 400m, and team member C rests. Then, team member A run 400m, team member C rows 400m, and team member B rests, etc. The workout is completed when each member of the team has rowed and run the full 1600m during the 4 rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Front Squat

EMOM for 7min

2 Front Squats @80-85%

keep the same wt for all sets

B: Metcon (Time)

4 Rounds for time of:

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

20 Box Jumps, (R+30/24,Rx24/20″)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

For time in teams of 3:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (R+135/95, Rx 115/75)

100 Toes to Bar

50 Squat Cleans

75 Burpees over Bar

100 Calorie Row

*One team member working at the time. Break up work as needed.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

1x10 @65%

1x8 @75%

1x6 @80%

1x4 @85%

Rest as needed between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

Teams of 2 with one partner working at the time complete. Divide work as needed:

400m Run

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

10 Medicine ball Cleans (R+20/14, Rx 16/12)

*Record total rounds and reps together.

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean

Every 3 min for 18 min: 6 Sets

1 High Hang Clean High Pull +

1 High Hang Sq Clean +

1 Hang Sq Clean +

1 Sq Clean

Built up in Wt

B: Metcon (Time)

21 Dumbbell Thrusters (R+55/35, Rx 45/25)

Run, 400m

18 Dumbbell Thrusters

Run, 400m

15 Dumbbell Thrusters

Run, 400m

DO NOT DROP THE DUMBBELLS!!