Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 sets of each

5 Dragon Flags/Front Lever

10 Prone Bench Rows

Rest 30s

B: Metcon (Time)

Starting in the "athlete corral" in teams of 2, one partner completes one round then tags the 2nd partner. You must physically tag before you can go.

3 Rounds for time:

1 round each

20 DB snatches (R+ 55/45, Rx 30/20)

100m sprint

1 round each

20 Alt V-ups

100m

2 bar muscle ups (scale: C2B pullups, band optional)

100m sprint

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

5 Rounds

6 Deadlift

Build load over the course of the 5 sets.

B: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
SCALE 3/4 BW

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

Take 10min to practice Split Jerk Footwork

Every 2min, for 10min (5 sets):

1 Split Jerk

Build to today’s heavy single.

B: Metcon (Time)

3 Rounds

15 Push Press (R+135/95, Rx 115/75)

15 Strict Pull-Ups (any grip)

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 10min (5 sets):

20 Alt DB Walking Lunges (R+60/40, Rx 50/30)

*Build up today's heavy

Weightlifting

B: Bench Press

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

4-6 Bench Press

Build over the course of the 5 sets to something heavy for today.

Weightlifting

C: Metcon (Weight)

3 Rounds

8 Single-Arm DB Row on Bench (8 each arm)

Accumulate 1min Hollow Holds/Rocks

*Build up on the DB rows and record heavist

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, perform 3 Rounds each for time of:

Men 800/Women 650m Row

Run 400 Meters

20 Toes to Bar (Scale 15 K2E)

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400m run. You can not pass teammate.

*Record finishing time for team

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Snatch

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

1 High Hang Sq Snatch + 1 Hang Sq Snatch

Build over the course of the 10 sets to something heavy for today.

*Record heaviest

B: Metcon (Time)

3 Rounds

5 Bar Muscle-Ups (Scale 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (R+ 275/185, Rx 225/155)

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