Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Pull-ups

4 Rounds

3-4 Weighted Pull-Ups @ 21X0

Rest 10-15sec

Max Unweighted Strict Pull-Ups @ 21X0

Rest 2min

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 DB Renegade Rows (R+55/35, Rx 45/25)

20 Box Jumps (R+24/20, Rx20/16″)

250m Run

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Squat Clean

Every 4 min, for 20 min (5 sets):

Sq Clean x 1.1.1.1 (rest 10 sec b/t singles and build up in wt)

Rest ~30sec

Max Strict Handstand Push-Ups

*Note weight used and in notes reps achieved.

B: Metcon (Time)

3 Rounds

15 Deadlifts (R+155/105, Rx125/85)

12 Hang Power Cleans

9 Front Squats

6 Jerks

HomeGrown CrossFit - Level 1 Group Class

A: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch Balance

Every 3min, for 18min (6 sets):

1 Snatch Balance + 3 Overhead Squats

*Build to today’s heaviest snatch balance + 3 overhead squats.

B: Metcon (Time)

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

12 Box Jumps (R+30/24,Rx24/20″)

9 Power Snatches

9 Box Jumps

6 Power Snatches

6 Box Jumps

Run 500m

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Take 12-15min to build to 85-90% of your 1-RM Back Squat

and then…

3 Rounds

3 Back Squat @ 85-90% 1-RM

10-12 Single-Arm DB Bench Row (each side)

Rest 60sec

B: Metcon (Time)

Row 1000m

followed immediately by . . .

3 Rounds

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

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

10 Strict Handstand Push-Ups

Time cap = 15min

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

Every 3min, for 15min (5 sets):

3-5 Push Press

*Goal is to establish today’s 5-RM.

B: Metcon (Weight)

EMOM 16min

Even min – 10 Burpees

Odd min – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – Record weight used)

Metcon (No Measure)

OLY CLASS ONLY

Power Snatch + Snatch Balance(2 second hold at bottom)

60/2 (70/1)4

1 Clean + 2 Jerks

60/2 70/2 80/1 (85/1)4

Front Squat (if time)

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