Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Min 1-2, 7-8 & 13-14: Max Muscle-Ups(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Min 3-4, 9-10 & 15-16:Max Handstand Walk

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

Min 5-6, 11-12 & 17-18: 45sec L-Sit Hold accumulated time b/t boxes

B: Metcon (5 Rounds for reps)

Every 5min, for 25min (5 sets), AMRAP 3min

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400m

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2min, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

6 Sets

3-Position Snatch (high hang, mid-thigh, then from the floor)

Rest ~1min

Build over the course of the 6 sets. Record wt from floor.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

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

7 Box Jumps (R+24/20, Rx20/16″)

7 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

Power Clean x 1.1

(rest 10sec between singles, and build to today’s heavy over the course of the 10 sets)

B: Metcon (Weight)

In teams of 2, alternate sets to complete 4 Rounds each of:

3 Hang Power Cleans

2 Alternating Reverse Lunges

1 Shoulder to Overhead

Run 400m

Choose the heaviest load you can successfully complete without dropping the barbell.

*Record wt. and time together in notes.

C: Metcon (No Measure)

3 Rounds

10 Supine Ring Row @ 2111

40-60sec Hollow Holds

Rest 30sec

*prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Partners alternate whole rounds for time and complete 5 Rounds each of:

Row 250m

5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) (R+55/35, Rx 45/25)

10 Goblet Squats

Run 250m

(Partner A completes 250m, 10 total Single-Arm Presses, 10 Goblet Squats, and a 250m run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 250m run.)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Take 20min to build to a new 1-RM Front Squat

B: “Sage at 20″ (Time)

AMRAP 20min of:

20 Thrusters (R+135/95, Rx 115/75)

20 Pull-Ups

20 Burpees Over the Barbell
*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

Take 20min to build to today’s 2-RM Bench Press ~95%1RM

B: Metcon (Weight)

Row 1000m

30 Bench Press @ 60% of today’s 2-RM

Run 800m

*Record wt. and time in notes