Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

In your team of 3, you should complete 3 full rounds each of:

50m OH walking lunges (R+45/35, Rx25/15 plate), same person will Sprint 100m

Max DB Power Cleans (R+55/35, Rx 45/25)

Max Burpees

In your team you should alternate between the exercises, so that each member will complete each exercise 3 times.

* One person each station. Partner A will lunge and run. This partner will determine the pace. Partner B will continue max DB PC until partner A returns. Partner C will perform max burpees until partner A returns. Record total number of Power Cleans and burpees. Also record your team’s finish time on the notes.

B: Metcon (No Measure)

3 Rounds

15 Ring Rows

60 Sec Face up Chinese Plank

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 20 to built up to todays 1RM of Deadlift.

B: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2 min for 20 min: (10 Sets) 2 Split Jerks

Built up in Wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 min

50 Double Unders (Scale 100 Singles +25 Attempts of DU)

50 Air Squats

15 Chest-to-bar Pull-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

A.

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

Row 500m

Run 400m

12 Burpee Box Jump-Overs (24″/20″)

12 Toes to Bar

12 Strict Handstand Push-Ups (Scale DB Strict Press)

*Scale down # of HSPU if needed

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

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

3-Position Sq Snatch

(high hang, hang, then 2″ below the knee – pause for 2sec in each starting position)

Build over the course of the 6 sets.

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 12min of:

40 Double-Unders (Scale 80 Singles +20 Attempts of DU)

20 Supine Bar Rows

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

Power Clean x 1.1.1

(rest 10sec between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B: Metcon (Time)

2 Rounds for times of:

30/20 Calories of Assault Bike or Rower

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

60 Goblet Squats

Rest half the time the 1st round took you. (Example: the 1st round took 4min, you would rest 2min)

*Men 30 cal/women 20cal