Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Clean

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

1 Sq Clean

Build over the course of the 10 sets to today’s 1-RM.

B: Metcon (AMRAP - Rounds and Reps)

“Five-Minute Capacity Test”

AMRAP 5min:

5 Squat Cleans (R+95/65, Rx 75/55)

10 Burpees Over the Barbell

Rest 5min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min:

5 Squat Cleans (R+95/65, Rx 75/55)

10 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Note 6 Rounds of 6 different movements each 5min. One time though with a continuous running clock, perform the following:

0:00 – 1000m Row

5:00 – 75 Shoulder to Overhead (R+115/75, Rx 95/65)

10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Wall Ball (R+20/14, Rx 16/12)

20:00 – 75 Box Jump Overs (R+24/20″, Rx20/16")

25:00 – 800m Run

*Record the time it took you to perform each of the 6 movments

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3

1600m Row (divided anyway). Two people must be in the plank the entire row.

20 Wallball each person (divided anyway only one person works at a time)(R+20/14, Rx 16/12) – 10′ target

40 Unison Situps (arms interlaced)

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison KB Swings (R+53/36, Rx 44/26)

20 Hang Squat Cleans each person (divided anyway only one person works at a time) (R+95/65, Rx 75/55)

40 Unison Mountain climbers

20sec holds each person chin over pull up (grip anyway you want)

40 Unison Mountain climbers

20 Hang Squat Cleans each person (divided anyway only one person works at a time)

40 Unison KB Swings

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison Situps (arms interlaced)

20 Wallball each person (divided anyway only one person works at a time)

1600m Row (divided anyway). Two people must be in the plank the entire row.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

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

2 Sq Snatches + 1 Overhead Squat

Build over the course of the 10 sets. Record heaviest set.

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B: Metcon (Time)

Run 400m

10 Squat Snatches (R+135/95, Rx 115/75)

20 Burpees Over the Barbell

Run 800m

20 Burpees Over the Barbell

10 Squat Snatches

Run 400m

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Pull-ups

4 Rounds

2-4 Wt Supinated-Grip Pull-Ups

30-60sec L-Sit hold

(if you cannot do this consecutively, accumulate the time)

*Keep the wt the same for all 4 sets

B: Metcon (Time)

5 Rounds:

5 Muscle-Ups or 10 Pull-Ups

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

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

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

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

*Record the heaviest

B: Metcon (AMRAP - Reps)

AMRAP 12min of:

12 DB Alternating Reverse Lunges (R+55/35, Rx 45/25)

9 Toes to Bar

6 Strict Handstand Push-Ups

Rest 2min

AMRAP 6min of:

6 DB Alternating Reverse Lunges

3 Toes to Bar

1 Strict Handstand Push-Ups