Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Squat Snatch

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

1 Hang Snatch + 1 Sq Snatch

*Build over the cores of the 10 sets

B: Metcon (Time)

5 Rounds:

5 Shoulder to Overhead (R+155/105, Rx125/85)

10 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Halting Clean-Grip Deadlifts

5 Rounds of:

3 Reps 2-Position Halting Clean-Grip Deadlifts

(pause for 2 seconds at each of the following positions – 2″ below the knee and high-thigh)

Rest 1min

*Built up in wt.

B: Metcon (Weight)

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

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C: Metcon (Time)

2 Rounds of:

10 Supine Ring Rows

60sec Hollow Hold or Rock

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

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

3-5 Bench Press

Goal is to establish today’s 5-RM.

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec of Wall Ball (R+20/14, Rx 16/12)

60sec of Push Press (R+75/55, Rx 65/45)

60sec of KBS (R+53/35, Rx44/26)

60sec of Rowing for Calories

Rest 60sec

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

2x 800m Run

2min rest between sets

4x 400m Run

2min rest between sets

8x 100m Run

1min rest between sets

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 1min between sets.

*Record Set 5-1 rep @ 90%

B: Metcon (8 Rounds for reps)

EMOM, for 16min:

Odd Min: 6 Front Squats (R+135/95, Rx 115/75) + 6 Pull-Ups

Even Min: 30sec of Max DU (start the at 15 seconds into the minute…finishing at 45 seconds)

*Record total reps for everything each round.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Every 4min, for 24min (6 sets), for times:

400m Run

10-12 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

B: Metcon (No Measure)

10-15min of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.