Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 12-15min and build to a heavy, but not necessarily 3-RM Deadlift ~95-90%RM

B: Metcon (Weight)

In teams of 2, alternate rounds and complete 7 Rounds each of:

5 Deadlifts*

5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

*Share bars if possible

*Record wt. and time in notes

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 Push Press ~90-85%1RM try and keep wt the same for all sets

3-5 Wt. Supinated-Grip Pull-Ups @ 2110

Rest 90sec

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep.

Try and keep wt the same for all sets.

Weighted Pull-ups

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips...etc.

1 Wall Ball

10 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: “Get A Grip” (Time)

Teams of 2 must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (R+95/65, Rx 75/55) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400m before he or she may receive the weight back from his or her partner.

*45min Time Cap

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

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

3-Position Snatch

(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

*Record the rep from the floor

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating complete rounds, perform AMRAP 8min.

8 Deadlifts (R+ 225/155, Rx 165/125)

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

*Record total round/reps together

HomeGrown CrossFit - Level 1 Group Class

A: Farmer's Carry

5 Rounds

4-6 DB Shoulder Press @ 2011

100m Farmer’s Carry

Rest 60sec

*Build up in wt. for both movements.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 4 minutes of:

4 Strict Pull-Ups

8 Push Presses (R+95/65, Rx 75/55)

Rest 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

15 KBS (R+70/53, Rx 53/44)

15 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

6 Power Snatches (R+115/75, Rx 95/65)

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

Rest 4min, and when the running clock hits 10:00…

Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

12 Alt Single-Arm DB Snatches (R+80/60, Rx 50/30)

12 Box Jump-Overs (R+30/24,Rx24/20″)

Rest 4min, and when the running clock hits 20:00…

Metcon (AMRAP - Reps)

AMRAP 6min

1000m Run

Max Burpees

Warm-up (No Measure)

OLY CLASS OLNY 6:30-8:00PM

Halted Snatch 60/2 70/2 (80/2)5

Halted Clean 60/2 70/2 (80/2)5

BTN Jerk 60/3 70/3 (80/3)4