Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

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

3 Deadlift ~90-95%1RM

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

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

100m Sprint

10 Burpee Pull-Ups

100m Sprint

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

4-6 Pause Front Squats @ 31X1

~85-90%1RM

Build to today’s heaviest at the prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

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

Rest 60sec

60sec of Push-Ups

Rest 60sec

60sec of Alternating Reverse Lunges with DBs/KBs (R+45/25, Rx 35/15)

Rest 60sec

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Every 3min, for 18min (6 sets) of:

Snatch x 1.1.1

(rest 7-10sec between singles) Build up in wt.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

20 Power Snatches (R+95/65, Rx 75/55)

20 Push Presses

20 Box Jumps (R+24/20, Rx20/16″)

C: Metcon (No Measure)

2 Rounds

60sec Prone Plank Hold

30sec Left Side Plank Hold

30sec Right Side Plank Hold

Rest 1min

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, with only one person working at a time, complete:

100 Burpees

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

300 Squats

500m Run*

300 Squats

200 Kettlebell Swings

100 Burpees

*Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

HomeGrown CrossFit - Level 1 Group Class

A: Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Elite=R+

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 12min:

Min 1-2 & 7-8: 1-2 Rope Climb ascents (Scaled 3-6 Rope K2E)

Min 3-4 & 9-10: 30sec L-Sit Hold accumulated time

Min 5-6 & 11-12: Max Handstand Walk (Scaled wall runs

B: Metcon (Time)

4 Rounds

14 Alternating DB Snatch (R+55/35, Rx 45/25)

14 R+Toes2Bar, Rx Knees2Elbows, Scaled Hanging leg lifts

400m Run