Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill work:

Ring muscle up technique

B: Metcon (Time)

With a partner

6 rounds for time:

250m run with one plate each (R+25/15, Rx15/10)

Stop at each corner of the building and perform:

20 overhead alternating lunges

20 Russian twists

20 goblet squats

20 plate push-ups (plate on back)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

*A 2RM should be round 95%

B: Metcon (Time)

3 Rounds of:

20 Burpees

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

10 Sledgehammer Left Arm Strikes (R+16/16, Rx 8/8)

10 Sledgehammer Right Arm Strikes

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

10min work on Split Jerk Footwork

Every 2min, for 10min (5 sets):

1 Split Jerk

*Keep all 5 sets between 75-90%

*Record heaviest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min of:

10 Shoulder to Overhead (R+135/95, Rx 115/75)

20 Back Rack Alt. Step ups w/ same wt. (R+20/16", Rx16/12″)

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
3 Rounds of:

8 Bulgarian Split Squats (8 reps each leg)

*Build up in wt.

and

5 Pronated-Grip Strict Pull-Ups (3sec count up and down, if you cant do a strict pull up, jump up and 3sec count down)

B: Metcon (Time)

75 Double Unders (Scale 150 Singles +25 Attemps)

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

25 Burpees

50 Wall Balls

75 Double Unders

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Clean

Every 90sec, for 12min (8 sets):

4 Halting Clean Deadlift +1 Hang Sq Clean

(Pause for 2sec at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the 8 sets.

B: Metcon (AMRAP - Reps)

AMRAP 10min of:

1 Power Clean (R+185/135, Rx155/115)

1 Front Squat

1 Shoulder to Overhead

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: DB Bench Press

4 Rounds of:

8 Single-Arm DB Bench Press (8 reps each side)

Rest 1min

*Build up wt.

B: Metcon (AMRAP - Reps)

3 Rounds of:

60sec of Max Reps Strict Supinated-Grip Pull-Ups

Rest 60sec

60sec of Hollow Holds

Rest 60sec

60sec of R+Max Distance Handstand Walk or Rx Nose-to-Wall Handstand Hold

Rest 60sec

*Record total reps of pull ups