Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 3 min for 15 min ( 5 sets)

5 Deadlifts

*Built up in wt.

B: Metcon (Time)

3 Rounds

15 Front Squats (R+155/105, Rx125/85)

12 Toes-to-bars

10 Russian Kettlebell Swing (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Gymnastics Work

EMOM for 10 mins do:

3-7 Strict Pull-ups

3-7 Strict Ring Dips

B: Metcon (Time)

50-40-30-20-10

Double Unders

AB mat Sit ups

Scale

100-80-60-40-20

Singles Unders

AB mat sit ups

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3 min for 18 min: 6 Sets

2 Snatch High Pull + 2 Hang Squat Snatch

*Built up in Wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 mins

50 m Farmers Carry (DB or KB) (R+45/25, Rx 35/15)

10 Strict Handstand Push-ups

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk

Every 2min, for 12min (6 sets):

3 Push Jerk

*Build to today’s heavy triple.

B: Metcon (Time)

30-20-10 reps

Hang Power Clean, (R+115/75, Rx 95/65)

Bar Facing Burpee

Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 35min:

400m Run

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

20 Box Jump-Overs (R+24/20″, Rx20/16″)

Team members will alternate tasks, with only one member working at any one time.

*Record total rounds & reps together

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Take 20 min to find todays 1RM of Squat Clean.

B: Metcon (Time)

Row 40/20 Cal (R+Bike/Rx Row)

30 Burpees

40 Alt DB Snatch (R+45/25, Rx 35/15)

50 Toes to bar

40 Alt DB Snatch

30 Burpees

Row 40/20 Cal (R+Bike/Rx Row)

*40 Cal Men /20 Cal Women