Workout of the day

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.3

A: Metcon (AMRAP - Reps)

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

B: Metcon (AMRAP - Reps)

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Boys use 65 lb.

Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Boys use 45 lb.

Girls use 35 lb.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

AMRAP 10min of 25m Prowler Relay (M 180/ W 90)

Break up into 2 or 3 teams

one teammate pushes 25m down other teammate pushes 25m back. Continue until 10min.

*Record total meters as a team

B: Metcon (Time)

4 Rounds

500m Run

100 DU (Scale 200 Singles +50 Attemps of DU)

10 Ball Slams (R+ 40/20, Rx 20/10)

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch

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

2-3 Power Snatch

Build over the course of the sets to today’s heaviest double or triple.

B: Metcon (Time)

10 Power Snatch (R+115/75, Rx 95/65)

20 Burpees Over Bar

20 Power Snatch

40 Burpees Over Bar

20 Power Snatch

20 Burpees Over Bar

10 Power Snatch

HomeGrown CrossFit - Level 1 Group Class

A: Bent Over Row

Every 2min, for 6min (3 sets):

10-12 DB Single Arm Bent over Row on Bench (10-12 each arm)

B: Metcon (3 Rounds for reps)

AMRAP 3min

Increase by 1 rep of each movement

1 Power Clean (R+95/65, Rx 75/55)

1 Front Sq

1 Thruster

2 Power Clean

2 Front Sq

2 Thruster

3 Power Clean

3 Front Sq

3 Thruster ...etc.

Rest 2min and complete 3 Rounds total.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

EMOM for 6min:

Min 1 – 3-4 Ring Lean Away Pull-Ups (Scale Negative Pull ups on bar = jump up, 3sec count down)

Min 2 –50ft Bottom’s Up Kettlebell Carry

*50ft=length of the gym, pull-up bar to wall ball wall

*Record KB wt

B: Metcon (Time)

5-3-1-3-5

MU (Scale Ring Rows and Dips)

50-30-10-30-50

Air Squats

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 5 mins working on each:

ring transitions for the muscle up

skin the cats

B: Metcon (AMRAP - Rounds and Reps)

In teams of two, partners alternate exercises to complete:

AMRAP 20 mins

20 Shoot Throughs (R+ 12", Rx 20" box)

20 Renegade Rows (R+ 45/25, Rx 35/15)

20 DB Snatches (R+ 45/25, Rx 35/15)