Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 1min between sets.

*Record Set 5-1 rep @ 90%

B: Metcon (8 Rounds for reps)

EMOM, for 16min:

Odd Min: 6 Front Squats (R+135/95, Rx 115/75) + 6 Pull-Ups

Even Min: 30sec of Max DU (start the at 15 seconds into the minute…finishing at 45 seconds)

*Record total reps for everything each round.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Every 4min, for 24min (6 sets), for times:

400m Run

10-12 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

B: Metcon (No Measure)

10-15min of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Spend 10 minutes building to 3 reps at 1.5x bodyweight deadlift.

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

EMOM 12min:

1 Power Clean

*Set 1 – 60%

*Set 2 – 65%

*Set 3 – 70%

*Set 4 – 75%

*Set 5 – 80%

*Set 6 – 85%

*Sets 7-12 – 85+%

*Record heaviest set

B: Metcon (Time)

3 Rounds of:

10 Dumbbell Hang Sq Clean & Jerks (R+60/40, Rx 50/30)

50 Double-Unders (Scale 100 Singles +25 Attemps of DU)

C: Metcon (Weight)

3 Rounds of:

8 Bench DB Single-Arm DB Row

60sec Face-Up Chinese Planks

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

EMOM, for 16min (4 sets):

Minute 1: 1-2 Wt Strict Pull-Ups (or 4 jumping negative pull ups)

Minute 2: 30sec of Strict Pull-Ups for Max Reps

Minute 3: 20 Walking Lunges with Overhead Plate Carry (R+45/35, Rx 35/25)

Minute 4: Rest

B: Metcon (Time)

10 Alt. Renegade Rows (R+60/40, Rx 50/30)(5 each arm)

20 Calorie Row

30 Single Arm Kettlebell Swings Left Arm (R+53/35, Rx44/26)

30 Single Arm Kettlebell Swings Right Arm

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

In teams of 3, complete 5 rounds each, for max reps, of:

Push-Ups

100m Farmer’s Carry (R+80/60, Rx 50/30)

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

*DO NOT DROP THE DB*

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100m farmer’s carry.

*As a team add up all push ups and wall balls

*DO NOT DROP THE DB*

Time cap: 25 minutes