Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

3 sets (12min) of:

30sec R+ Dynamic Push-Ups on two 45lb plates, Rx Dynamic Push ups on ground pushing off, Scaled normal push ups or modified on knees

Rest 30sec

30sec R+ Toes2Bar, Rx Knees2Elbows, Scaled Hanging leg lifts

Rest 30sec

30sec R+ L-Sit b/t boxes, Rx tuck L-Sit on ground,

Scaled Floor Support L-sit

Rest 90sec

B: Metcon (5 Rounds for time)

Every 5min, for 25min (5 sets) for times:

Run 400m

25 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch

OLY TOTAL DAY

20min to find your max Sq Snatch

(you get 3 fails)

B: Clean and Jerk

20min to find your max Sq Clean & Split Jerk

(you get 3 fails)

Olympic Lifting Total (Total Weight)

*Total both together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill work:

Ring muscle up technique

B: Metcon (Time)

With a partner

6 rounds for time:

250m run with one plate each (R+25/15, Rx15/10)

Stop at each corner of the building and perform:

20 overhead alternating lunges

20 Russian twists

20 goblet squats

20 plate push-ups (plate on back)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

*A 2RM should be round 95%

B: Metcon (Time)

3 Rounds of:

20 Burpees

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

10 Sledgehammer Left Arm Strikes (R+16/16, Rx 8/8)

10 Sledgehammer Right Arm Strikes

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

10min work on Split Jerk Footwork

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

1 Split Jerk

*Keep all 5 sets between 75-90%

*Record heaviest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min of:

10 Shoulder to Overhead (R+135/95, Rx 115/75)

20 Back Rack Alt. Step ups w/ same wt. (R+20/16", Rx16/12″)

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
3 Rounds of:

8 Bulgarian Split Squats (8 reps each leg)

*Build up in wt.

and

5 Pronated-Grip Strict Pull-Ups (3sec count up and down, if you cant do a strict pull up, jump up and 3sec count down)

B: Metcon (Time)

75 Double Unders (Scale 150 Singles +25 Attemps)

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

25 Burpees

50 Wall Balls

75 Double Unders