Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

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In Teams of two AMRAP 25min

At the top of every 5min both partner have to stop what they are doing and Run 250m. When both partners return continue were you left off.

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.

Example Round 1 – Partner A does wallball, situps, pushups, squats and Partner B does DU, jumping lunges, ring rows. Round 2 would then switch with partner B starting with the wallball etc…

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

20 DU (Scale 40 Singles +10 Attempts of DU)

20 Ab Mat Sit-ups

20 Jumping Lunges

20 Push ups

20 Ring Rows

20 Squats

*Record total Rounds and reps together, the run counts as 0.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

SKILL WORK: Every 90sec, for 18min (3 sets of each):

Station 1 –10 Rolling Alt Pistols or Roll to Candlestick

Station 2 – 30sec for Max Reps of Strict Handstand Push-Ups or 5sec Eccentric Descent Handstand Push-Ups or 5sec Eccentric Descent DB Press

Station 3 – 60sec Hollow Body Hold

Station 4 – 3-5 Bar Muscle-Ups or Ring Muscle-Ups or 5sec Eccentric Descent Dips

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec Burpees

Rest 60sec

60sec Box Jump (R+24/20″, Rx20/16")

Rest 60sec

60sec DB Renegade Rows

(hold DB push-up position, row left, row right…repeat. DON'T TWIST YOUR BODY AND CONTROL THE DBs ON THE WAY DOWN)

Rest 60sec

60sec R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

Rest 60sec

*Record max reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Step-ups

4 Round of two movements

16 DB Box Step-Ups (8 each leg)

and

Bent Over Row

6-8 DB Single-Arm Bent Over Rows (6-8 reps each arm)

Rest ~60sec

*Use a 20'' box for step up and rows, climb in wt.

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 Barbell Thrusters (R+75/55, Rx 65/45)

20 Overhead Alt Reverse Lunges (10 each leg)

*Want a bigger challenge? Use dumbbells or kettlebells for BOTH MOVEMENTS. Don’t be too ambitious with the weight, (R+ 25/15, Rx 15/10) DBs in each hand will likely be quite challenging.

*In note mark if you used a BB, KB or DBs

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

Every 2min, for 12min

1 Power Clean + 1 Squat Clean

*Start at 55% of your PC and climb up

*Record heaviest PC

B: Metcon (Time)

5 Rounds

250m Run

12 Front Squats (R+95/65, Rx 75/55)

12 Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

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

4-6 Strict Shoulder Press

*Use a heavy barbell 80-90% for all sets

**Use the remainder of your 3min to perform work on calf and/or hip flexor mobility.

B: Metcon (10 Rounds for time)

Every 90sec, for 15min (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

*If you do not finish in time rest one round and start back at PP.

*Record time each round and in notes record wt used.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating complete rounds, AMRAP 25min of:

100m DB Farmer’s Carry (R+60/40, Rx 50/30)

10 Jumping Air Squats

10 Alt. Jumping Split Lunges (5 each leg)

*The DB wt represents the wt for 1 DB=R+ is two 60lb DBs)

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

*Record your total rounds together

B: Metcon (No Measure)

12min of Partner-Assisted Quad and Calf Smashing