Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 1min between sets, building to today’s 1-RM

B: Metcon (Time)

3 Rounds

30 KBS (R+53/35, Rx44/26)

20 Pull-Ups

Run 400m

Metcon (No Measure)

6:30PM OLY CLASS OLNY

Max Effort

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Snatch

Every 3min, for 24min (8 sets):

1 Hang Sq Snatch + 1 Sq Snatch

*Build up in wt.

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 12min.

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

12 Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

1000m Row

20 Ground to Overhead (R+135/95, Rx 115/75)

30 Ring Dips

800m Run

30 Ring Dips

20 Ground to Overhead

1000m Row

*Ground to Overhead can be a Power Clean & Jerk or Power Snatch

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, with only one person working at a time, complete the following:

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

500m Overhead Carry (R+45/35, Rx25/15 Plate)

200 Push-Ups

500m Overhead Carry

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

30 Ground to Overhead (R+95/65, Rx 75/55)

30 Pull-Ups

Run 400m

20 Ground to Overhead

20 Pull-Ups

Run 400m

10 Ground to Overhead

10 Pull-Ups

Run 400m

*Ground to Overhead can be a Power Clean & Jerk or Power Snatch

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

Rest 1min between sets and work on mobility to prepare for Part B.

B: Metcon (Time)

2 Rounds

500m Run

30 Ring Dips

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

Rest 2min between sets