Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

100 DU

90 deadlifts (95/65)

80 alt reverse lunges

70 hang power cleans

60 air squats

50 Pendlay rows

40 toes to bar

30 shoulder to overhead

20 pullups

10 hspu

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

**DO NOT DROP THE KB

In teams of 2, with only 1 person working at a time, together complete:

100 Kettlebell Swings (R+70/53, Rx 53/44)

400m Run*

100 Barbell Thrusters (R+45/33, Rx 33/15)

400m Run

80 Burpees

400m Run

100 Barbell Thrusters

400m Run

100 Kettlebell Swings

**DO NOT DROP THE KB

**IF YOU CAN NOT CONTROL THE KB TO PUT IT DOWN NICELY YOU ARE LIFTING TO MUCH. CONTROL YOUR KB AND DO NOT DROP IT.

*Both athletes perform the run at the same time.

*Share work as needed

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

B: Metcon (5 Rounds for reps)

**DO NOT DROP THE DB

5 Rounds max reps of:

30sec of Ring Dips

Rest 30sec

30sec of Box Jumps (R+24/20″, Rx20/16")

Rest 30sec

30sec of Alt DB Snatch (R+60/40, Rx 50/30)

Rest 1min

**DO NOT DROP THE DB

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

5 Rounds of:

3 Push Press

Rest 1min

*Build to todays 3RM

*Last set should be 90-95%1RM

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3, 15min AMRAP of:

20 Calories Rowing

10 Dumbbell Push Press (R+80/60, Rx 50/30)

Hollow Holds

*DO NOT DROP DB*

As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals. You can not pass teammates and anytime the rower or DB are not avalible hold a hollow body position.

*Record individual total rounds together

*DO NOT DROP DB*

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Every 5min, for 30min (6 sets):

400m Run

20 Russian Kettlebell Swings (heavy)

40 Double-Unders (Scale 80 Singles +20 Attemps of DU)

B: Metcon (No Measure)

2 Rounds of:

90sec Hawaiian Squat (90sec each side)(use suppot if needed)

60sec Prone Plank

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: DB Walking Lunges

**DO NOT DROP THE DB**

Every 3min, for 12min:

20 Alt Reverse Step DB Lunges

and

6-8 Mixed-Grip Strict Pull-Ups

*Build up in wt.

**DO NOT DROP THE DB**

B: Metcon (Time)

5 5ounds of:

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

10 Toes to Bar

5 Burpees

C: Metcon (No Measure)

Accumulate 2min in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)