Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Gymnastics

Take 15 min to work on muscle up / Bar muscle up / kipping pull ups.

B: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
* Scale it to Bar MU or Chest to Bar if needed

* Scale it to a Power Snatch + Overhead Squat if needed.

(Rx135/95, Scale 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 3 min for 15 min: 5 Sets

1 Clean High Pull +

1 High Hang Power Clean +

1 Hang Power Clean +

1 Power Clean from floor Built up in Wt

B: Metcon (Time)

400 m Run

100 Push Press (R+75/55, Rx 65/45)

400 m Run

75 Push Press

400 m Run

50 Push Press

400 m Run

25 Push Press

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3:

1800m Row

One person must be in a plank the entire row.

40 Wallball each (relay style) (R+20/14, Rx 16/12)

40 Sit ups (arms interlaced)

20 Pull-ups Each (relay style)

40 KB Swings (R+53/35, Rx44/26) (relay style)

3x 250m Sprint (relay style)

40 Goblet Squats (R+53/35, Rx44/26) (relay style)

40 Burpees each (relay style)

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

5 sets of 3 reps

Rest as needed

*Build over the course of the 5 sets to today’s heavy triple.

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(Rx 225/155, Scaled 165/125)

HomeGrown CrossFit - Level 1 Group Class

A: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
(Rx 95/65, Scaled 65/45)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Gymnast Metcon (Distance)

10min work on Handstands

10-50ft Handstand Walk

(or Handstand Wall Runs or Box walks if you don’t have handstand walks yet )

B: Metcon (AMRAP - Reps)

In teams of 2

5min AMRAP

Partner A run 400M

Partner B does Max Hang Power Cleans + Jerks (R+135/95, Rx 115/75) until A gets back then switch.

Rest 1 min .. and then :

5 min AMRAP

Partner A runs 400 M

Partner B does Max Front Squats from floor until A returns then Switch.

Rest 2 mint ... then REPEAT both AMRAPs.

*Record max C&J and max Front Sq totals together.