Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20 DB Walking Lunges (heavy) Build up wt.

20/15 Ring Dips

B: Metcon (Time)

In teams of 2, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

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

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

*Record time together

Warm-up (No Measure)

OLY CLASS ONLY

6:30-8:00pm

Snatch

60/2 70/2 80/2 (85/2)5

Clean & Jerk

60/2+1 70/2+1 80/2+1 (85/2+1)5

Back Squat

60/3 70/3 (80/3)6 *go down slowly

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

2min Each Station, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3-RM ~90-95%1RM)

Station 2 – 6-8 Single-Arm DB Row (each arm) @ 20X1

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep.

Single-Arm DB Row (Weight)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

10 Thrusters (R+115/75, Rx 95/65)

15 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

2min each Station, for 20min (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10sec between singles)

Station 2 – 2-3 Weighted Pull-Ups @ 21X0

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep. Build up if possible.

Weighted Pull-ups

B: Metcon (Time)

3 Rounds

10 Power Cleans (R+155/105, Rx125/85)

10 Burpee Box Jumps (R+30/24,Rx24/20″)

* If you want an extra challenge do the PC unbroken

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with one partner working at a time, partners alternate rounds to complete AMRAP 30min

5 Push-Ups

10 Goblet Squats (R+53/35, Rx44/26)

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

250m Run

*Record total rounds/reps together

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

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

2-4 Overhead Squat keep wt ~95-90%1RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Pull-Ups

10 Alternating One-Arm DB Snatches (R+60/40, Rx 50/30)

10 Box Jump Overs (R+24/20, Rx20/16″)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

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

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

Minutes 5-6, 11-12 & 17-18: L-30-45sec L Sit Hold b/t boxes (accumulated time if needed)

B: Metcon (5 Rounds for reps)

Against a 2min running clock, complete AMRAP:

3 Hang Cleans (R+135/95, Rx 115/75)

6 Shoulder to Overhead

9 Front Squats

Max Burpees

Rest 2min between sets, and complete a total of 5 Rounds.