Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds

100ft Keg Carry (build up in wt)

1min Hollow Body Holds(accumulated time)

1min Chin Up lock offs (hold yourself over the bar in a Supinated-Grip (accumulated time)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record wt of Keg successfully carried 100ft

B: Metcon (Time)

4 Rounds

10 DB Turkish get ups (5 each arm) (R+55/35, Rx 45/25)

250m Run

2 Rope Climbs (Scale 6 Rope K2E)

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

3-4 Unsupported Seated Strict Press

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s wt)

~Rest 1min

Pistols

10-16 Alt Pistols

(practice your progressions if these aren’t proficient, and if they are, add wt by holding a KB or DB)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 DU (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min:

“Dissecting Kelly”

400m Run

30 Box Jumps (R+24/20″, Rx20/16")

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

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball, and Partner B will run 400m – and so on for 30min.

*Record Rounds and Reps together

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Pull-ups

4 Rounds

1-2 Wt Pull-Ups

Rest 30sec

Metcon (AMRAP - Reps)

Max Strict Pull-Ups

Rest 1min

B: Metcon (AMRAP - Reps)

3 Rounds for max reps/calories:

60sec Cal Row

30sec Rest

60sec KBS (R+53/35, Rx44/26)

30sec Rest

60sec DB Renegade Rows (R+45/25, Rx 35/15)

30sec Rest

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

*Record heaviest wt

followed by…

Back Squat

Every 2min, for 4min (2 sets):

4-5 Back Squat @ 80-85%

B: Metcon (AMRAP - Reps)

2 Rounds

AMRAP 3min:

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

10 Overhead Squats

10 Burpees

Rest 3min b/t sets, and complete a total of 2 sets. Start the second set where you left off when time ran out on the first.

HomeGrown CrossFit - Level 1 Group Class

Metcon

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

In teams of 2. alt every 2 reps. One person works at a time

20 DL (R+135/95, Rx 95/65)

20 Pullups

20 Box Jumps (R+24/20, Rx20/16)

B: Metcon (8 Rounds for reps)

TABATA

Flutter Kicks