Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

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

2 Overhead Squats

*Try and build up to 95% 1RM

B: Metcon (8 Rounds for reps)

EMOM, for 24min (8 Rounds):

Min 1 – 5 Thrusters (pick a wt you think you will do for the Open)

Min 2 – 10 Supine Ring Rows

Min 3 – 15 Box Jump-Overs (pick a height you think you will do for the Open)

*Work on transition with reps

*Recored total reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 18min (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – Max Ft Handstand Walk

(use a wall to assist to accumulate max time under tension if you’re still learning hand balancing)

Station 3 – 60sec L-Sit

(accumulate the time if you’re unable to maintain this position unbroken)

*Recored total ring MU

B: Metcon (3 Rounds for reps)

3 Rounds for max reps against a 3min running clock:

Run 500m

Max R+C2B Pull-Ups, Rx Pull ups

Rest 3min

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

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

Sq Clean & Split Jerk x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B: Metcon (Time)

Row 1000m

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

Run 800m

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 5, complete 3 Rounds each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

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

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

*Record time together.

HomeGrown CrossFit - Level 1 Group Class

A: 17.1 (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 Rounds

4-6 Bench Press @ 20X1

Rest 60-90sec

Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

8-10 Single-Arm DB Row (each arm) @ 2111

Rest 60-90sec

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

Single-Arm DB Row (Weight)

B: Metcon (Time)

Row 1000m

immediately followed by…

5 Rounds

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

10 Ring Dips