Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

A.

Every 4min, for 16min (4 sets) of BP and Pull ups:

6-8 Bench Press

*Build up in wt

Pull-ups

Then

Max Pull-Ups (OR…Strict Max Pull-Ups)

B: Metcon (Time)

R+50, Rx30 Push-Ups

250m Run

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

250m Run

R+50, Rx30 Push-Ups

250m Run

30 KBS

250m Run

Metcon (No Measure)

OLY CLASS OLNY

No Feet Snatch 60/3 70/3, (80/3)4

Power Clean + Front Squat 60/1+2, 70/1+2 80/1+2, (85/1+2)4

Jerk 60/3, 70/3, (80/3)4

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, alternating each movement, complete 10 Rounds together of:

10 DB Hang “Clusters” (R+55/35, Rx 45/25)

10 Burpees

250m Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 250m; Partner B performs 10 hang “Clusters”; etc….

A “Cluster” = a Sq Clean into a Thruster)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 2, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:

60sec of Single Arm Alt KBS (R+53/35, Rx44/26)

60sec of Rest

60sec of Single Arm Alt DB Snatch (R+55/35, Rx 45/25)

60sec of Rest

60sec of Box Jump Overs (R+24/20, Rx20/16″)

60sec of Rest

60sec of Jump Alt Lunges

60sec of Rest

60sec of Anchored Sit-Ups

60sec of Rest

One partner works for the entire 60 sec, and then rests while their partner works for 60sec at the same movement. Each partner will cycle through until they complete each station 3 times.

*Record total reps together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

12 Days of Christmas

1 Deadlift (R+ 115/75, Rx 95/65)

2 Power Snatch

3 Overhead Squats

4 Ring Dips

5 Toes to bar

6 Push ups

7 Air squats

8 Jumping lunges

9 Box jumps (R+24/20″, Rx20/16")

10 Barbell Rows

11 Front Squats

12 Thruster

Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Power Snatches and 1 DL; on the 3rd day of Christmas, my coaches gave to me, 3 Overhead Squats, 2 Power Snatches, and 1 DL; continue with 4 Ring Dips, 3, 2, 1 etc. up the ladder and down.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

Take 15-20min and build to today’s 1-RM Power Clean

B: Metcon (Time)

30 Calories on Bike

30 Burpees

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

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

30 DB Push Press (R+55/35, Rx 45/25)

30 Pull-Ups

*Start in at any station

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 6min (3 sets):

20 DB Walking Lunges

*Go heavy the final steps should not be performed without struggle.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

20 DU (Scale 40 Singles +10 Attempts of DU)

10 Air Squats

Rest 1min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

5 DB Man-Makers

10 Box Jumps(R+24/20, Rx20/16″)

Rest 1min

*Man-Marker=push up, L arm row, R arm row, sq clean thruster

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

5 Toes to Bar

10 Push-Ups