Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

5 sets of:

5 Push Press

Build over the 5 sets

Record heavist set

B: Metcon (Time)

5 Rounds:

400m Run

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

10 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (10 Rounds for reps)

EMOM for 30min (10 sets)

Minute 1 – 30 Double-Unders

(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings (R+70/53, Rx 53/44

B: Metcon (Weight)

3 sets of:

8 Bench Single-Arm DB Row (8 each arm)

60-90sec Prone Plank Hold

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

10 ab rollovers

10 air squats

Rest 2 minutes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

10 alt v-ups

10 alt reverse lunges

Rest 2 minutes

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

10 clapping pushups

100m sprint

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

"Mamba”

AMRAP 18min

5 Ring Muscle-Ups

8 Power Cleans (R+185/135, Rx155/115)

24 Box Jumps (R+30/24, Rx24/20″)

*SCALE FOR MU=5 Strict C2B Pull ups + 5 Dips

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

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 – 10 reps @ 70-80%

Rest 1min between sets.

*Record Set 5-1rep @90%

B: Metcon (AMRAP - Reps)

EMOM for 6min:

6 Thrusters (R+115/75, Rx 95/65)

6 Burpees Over the Barbell

*If you fail to complete your round within the 60 sec, continue and finish it in the following 60 sec period.

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

Take 15min to build to today’s 1-RM Push Press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

6 Strict Handstand Push-Ups

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

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)