Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 20min (10 sets):

Power Clean x 1.1.1

(rest 10sec between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B: Metcon (Time)

2 Rounds for times of:

30/20 Calories of Assault Bike or Rower

60 Kettlebell Swings (R+53/35, Rx44/26)

60 Goblet Squats

Rest half the time the 1st round took you. (Example: the 1st round took 4min, you would rest 2min)

*Men 30 cal/women 20cal

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

EMOM, for 8min:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then

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

1 Strict Shoulder Press

(take this as your opportunity to build to a new 1RM)

*Record new 1RM

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 4min of:

10 Push Jerk (R+135/95, Rx 115/75)

10 Chest-to-Bar Pull-Ups

Rest 4min, and when the running clock reaches 8:00…

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

10 Ring Dips

20 Russian Twists (R+20/14, Rx 16/12) (10 each side)

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

Every 2min, for 4min (2 sets):

10 Back Squat @ 70-75%

B: Metcon (Time)

In teams of 2, following each other but not passing 2 Rounds each of:

Row 500m

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back) with (R+55/35, Rx 45/25)

50 DU (Scale 100 Singles +25 Attempts of DU)

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back)

*Partner B may begin rowing as soon as Partner A vacates the rowing machine.

*Record time together

HomeGrown CrossFit - Level 1 Group Class

A: DB Single Arm Shoulder Press

4 Rounds:

8-10 DB Single Arm Shoulder Press (each arm) Build wt.

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

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

10 Alternating Overhead Box Step Ups (R+20/16", Rx16/12″)

10 Barbell Roll Outs

C: Metcon (No Measure)

C.

Every 90sec, for 9min (3 sets of each):

Station 1 – 20 Reverse Snow Angels (slow & controlled) (3lbs or lighter, no wt is fine too)

Station 2 – 25ft Bottom’s Up Kettlebell Carry (each arm)

*Length of the gym, pull up bar to wall ball wall =25ft

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete AMRAP 30min of:

Station 1 – 300/250m Row

Station 2 – 30/20 HR Push-Ups

Station 3 – 30 KB (R+53/35, Rx44/26)

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest

*You must wait for each teammate to finish before moving on.

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 85% x 2 reps

Rest 1min between sets.

Record set 5

B: Metcon (Time)

3 Rounds for time of:

Run 400m

20 Sledgehammer strikes (10 each side) you choose wt.

Run 400m

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