Workout of the day

HomeGrown CrossFit, HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

4 Rounds

4-6 Deadlift

Rest 1min

4-6 Dumbbell Shoulder Press

(establish today’s 5-RM ~ 90-85% for both movements)

Rest 1min

*Record DL

B: Metcon (Time)

For time:

Row 1000m

150 Double-Unders (Scale 300 Singles +100 Attempts of DU)

30 Strict Handstand Push-Ups (Scale Strict DB Press

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

For time:

30 Overhead Squats (R+135/95, Rx 115/75)

500m Run

30 Burpees Over the Barbell

500m Run

30 Shoulder to Overhead

500m Run

B: 500m Row (Time)

Max Effort 500m Row
Optional Finisher – For time:

500m Row

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

Take 20min to build to today’s 1-RM Sq Clean & Split Jerk

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternate rounds to complete AMRAP 9min of:

3 Power Cleans (R+185/135, Rx155/115)

6 Box Jumps (R+30/24,Rx24/20″)

9 Ring Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with only one partner working at a time, complete AMRAP 30min of:

100 Jump Split Alt Lunges

100 Burpee Box Jump Overs

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

HomeGrown CrossFit - Level 1 Group Class

A: 17.3 (AMRAP - Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 95/65lb.

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 135/95 lb.

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 185/135 lb.

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 225/155 lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 245/175 lb.

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 3min, for 9min (3 sets) of:

5 Back Squat @ 70+% of your 1-RM

*Keep wt the same across and light if you are doing the Open

B: Metcon (2 Rounds for reps)

Against a 5min running clock, complete:

500m Row

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

Max HR Push up

*Record Max HR Push ups each round

Rest 5min between sets, and complete a total of 2 Rounds.

*Take it easy for the Open tomorrow. Do Not Be Sore!!!