Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Snatch

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

1 Hang Sq Snatch + 1 Sq Snatch

*Build up in wt.

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 12min.

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

12 Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

1000m Row

20 Ground to Overhead (R+135/95, Rx 115/75)

30 Ring Dips

800m Run

30 Ring Dips

20 Ground to Overhead

1000m Row

*Ground to Overhead can be a Power Clean & Jerk or Power Snatch

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, with only one person working at a time, complete the following:

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

500m Overhead Carry (R+45/35, Rx25/15 Plate)

200 Push-Ups

500m Overhead Carry

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

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

30 Pull-Ups

Run 400m

20 Ground to Overhead

20 Pull-Ups

Run 400m

10 Ground to Overhead

10 Pull-Ups

Run 400m

*Ground to Overhead can be a Power Clean & Jerk or Power Snatch

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

Rest 1min between sets and work on mobility to prepare for Part B.

B: Metcon (Time)

2 Rounds

500m Run

30 Ring Dips

20 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

Rest 2min between sets

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

4 Rounds

2-4 Push Press

Rest 60sec

60-90sec Plank from Rings

Rest 60sec

*Build up in wt.

B: Metcon (5 Rounds for reps)

Against a 60sec running clock, for a total of 5 Rounds, perform as many reps as possible of:

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

Max Reps of Thrusters (R+75/55, Rx 65/45)

Rest 60sec between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set and track your consistency – or drop off.

Metcon (No Measure)

OLY CLASS ONLY

No Extension Snatch

(25/5)4

Snatch High Pull + Hang Snatch Below the Knee

60/1 70/1 (80/1)4

No Contact Clean

602 70/2 (75/2)4

1 Clean + 2 Jerks

60/1 70/1 (80/1)4

Clean Pull to Hip *if time

(110/3)4