Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for18 min (3 Rounds):

Station 1: 2-5 Muscle-Ups with a 1sec Pause at Receiving and Pause at Full Extension

(OR 2-5 Low Ring Muscle Up Progression + Dip Catch & Extension)

Station 2: 1-2min Handstand Walk

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

Station 3:5-8 Strict Toes to Bar

Metcon

B: Metcon (5 Rounds for reps)

Every 4min, for 20min (5 sets):

500m Run

40 Double-Unders (Scale 80 singles +20 DU attempts)

20 Supine bar Rows (Hands Pronated)

*If you can not complete the required work in the time allowed decrease the Bar Row by 5 reps. If you still can not complete the required work in the time allowed decrease the Bar Row by 10 reps and so on. Record reps of DU and Bar Rows completed each round. If you completed all reps you you should score 60 reps each round.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Every 2 min, for 16 min (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

*Record heaviest

Metcon

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating full rounds, race through as many rounds and reps as possible in 12 min of:

1 Power Clean (R+155/105, Rx125/85)

2 Front Squats

4 Front-Racked Reverse Lunges

8 Push ups

*Recored total rounds and reps together

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

Take 10min to practice Jerk Footwork and Split Jerk Technique Drills

Build to today’s heavy single.

Metcon

B: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

60sec of Push Press (R+155/105, Rx125/85)

60sec of Box Jumps (R+24/20″, Rx20/16")

60sec of Rest

HomeGrown CrossFit - Level 1 Group Class

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon

B: Metcon (Time)

Rest until the running clock reaches 15:00, and then….

For time:

1000m Row

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Metcon (Weight)

3 sets of 10 reps each; work up to something heavy

DB Curls (tempo 2031)

DB Bent Over Rows (tempo 2031)

*Record DB Curl Wt.

B: Metcon (AMRAP - Rounds and Reps)

Then, 20 minute AMRAP with a partner

50 med ball situps (20/14)

40 mountain climbers

30 box jumps (24/20)

20 pullups

100m sprint (each)

HomeGrown CrossFit - Level 1 Group Class

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 - 15 @ 135# / 85#

*Round 2 - 13 @ 185# / 115#

*Round 3 - 11 @ 225# / 145#

*Round 4 - 9 @ 275# / 175#

*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

B: CrossFit Games Open 16.2 Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 - 15 @ 95# / 55#

*Round 2 - 13 @ 115# / 75#

*Round 3 - 11 @ 135# / 95#

*Round 4 - 9 @ 155# / 115#

*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

C: CrossFit Games Open 16.2 Masters 55+ (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 - 15 @ 115# / 65#

*Round 2 - 13 @ 135# / 85#

*Round 3 - 11 @ 155# / 105#

*Round 4 - 9 @ 185# / 125#

*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.