Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Front Rack Lunge

Every 2min, for 20min (5 sets) of:

Station 1 – 8-10 Front-Racked Alt Reverse Lunges (each leg)

*Build up in wt.

Handstand Push-ups

Station 2 – 60sec of Max Strict Handstand Push-Ups

B: Metcon (Time)

4 Rounds

10 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

15 Box Jumps (R+30/24,Rx24/20″)

20 Single Arm Alt KBS (R+53/35, Rx44/26)

Metcon (No Measure)

OLY CLASS ONLY 6:30-8:00PM

Floating Snatch Pull + Floating Snatch

60/2+2 70/2+2 (75/2+2)5

Power Clean + F.S. + Jerk

60/3+2+1 70/3+2+1 (75/3+2+1)5

Clean RDL

(85/3)4

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch

Take 15-20min to build to today’s 1-RM Sq Snatch

B: Metcon (Weight)

EMOM 20min

Even min – 30sec of Rowing (for max meters)

Odd min – 3 Sq Snatch @ 70-80% of today’s 1RM

*Record wt used

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 2, with only one partner working at any time, AMRAP 25min of:

100 DU (Scale 200 Singles +50 Attempts of DU)

80 KBS (R+70/53, Rx 53/44)

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

40 Burpees

20 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Spend 15 minutes building to today's heavy single Push Press

B: Metcon (AMRAP - Rounds and Reps)

Then partner AMRAP 15 minutes:

250m Run together

20 DB one-arm overhead reverse lunges (R+ 35/20 Rx 25/15)

40 Renegade Rows (one arm at a time)

60 DUs (scale 10 attempts and 20 singles per person)

Run 250m together. Then Partner A does 10 OH reverse lunges (5 each leg) then partner B does 10. Next Partner A does 20 renegade rows (10 each arm) then Partner B does 20. Then Partner A does 30 DU then Partner B does 30. Run and repeat. Happy new year!!

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

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

5 Deadlifts Keep @ 75-80%

1-5 Tall Box Jumps

(Jump up, step down with support. Use jerk blocks if needed and build up in height with plates)

B: Metcon (AMRAP - Reps)

With a running clock Max Reps of

AMRAP 5min of 25m shuttle Runs (1 foot must cross the line at each turn)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 4min of Power Cleans (R+155/105, Rx125/85)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 3min of V-ups

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2min of MU or Strict Pull ups

Rest 2min

Metcon (Time)

AMRAP 1min Unbroken Plank

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Take 20min to build to a 3-RM Back Squat

*Record best successful 3-RM.

B: Metcon (AMRAP - Reps)

For max reps:

90 sec of Supine Bar Rows

Rest 90sec

90 sec of Strict HSPU

Rest 90 sec

60sec of Supine Bar Rows

Rest 60sec

60sec of Strict HSPU

Rest 60sec

30sec of Supine Bar Rows

Rest 30sec

30sec of Strict HSPU

C: Metcon (AMRAP - Reps)

Against an 8min running clock, for max reps of WB:

Row 1000m

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