Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

EMOM for 6min:

Min 1 – 3-4 Ring Lean Away Pull-Ups (Scale Negative Pull ups on bar = jump up, 3sec count down)

Min 2 –50ft Bottom’s Up Kettlebell Carry

*50ft=length of the gym, pull-up bar to wall ball wall

*Record KB wt

B: Metcon (Time)

5-3-1-3-5

MU (Scale Ring Rows and Dips)

50-30-10-30-50

Air Squats

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 5 mins working on each:

ring transitions for the muscle up

skin the cats

B: Metcon (AMRAP - Rounds and Reps)

In teams of two, partners alternate exercises to complete:

AMRAP 20 mins

20 Shoot Throughs (R+ 12", Rx 20" box)

20 Renegade Rows (R+ 45/25, Rx 35/15)

20 DB Snatches (R+ 45/25, Rx 35/15)

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.2

A: 16.2 (AMRAP - Reps)

Workout 16.2 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 hanging knee raises

50 single-unders

15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women

B: Metcon (AMRAP - Reps)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 sit-ups

50 single-unders

15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

C: Metcon (AMRAP - Reps)

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 155 / 105 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 185 / 115 lb.

Stop at 20 minutes.

Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 115 / 75 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 145 / 95 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 185 / 125 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 205 / 135 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 235 / 155 lb.

Stop at 20 minutes.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 Rounds

500m Run

10 Hip Extensions

500 Row

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternate sets to complete AMRAP 12min of:

3 Push Press (R+155/105, Rx125/85)

6 Box Jump-Overs

9 KBS (R+53/35, Rx44/26)

*Only one person works at a time

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2min, for 16min (8 sets) of:

1 Split Jerk

Build over the course of the 8 sets to today’s heavy single.

B: Metcon (Time)

21 Burpees

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

9 Chest to Bar Pull-Ups

800m Run

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Take 15min to build to today’s 1RM Sq Clean or Power Clean

B: Metcon (Weight)

EMOM for 15min:

Min 1 – 5 Power Cleans @ 65-75% of today’s 1RM

Min 2 – 200m Run (4x50m)

Min 3 – R+ 20 Ring Dips

(modify ring dips to number that can be performed in 45sec or less)

*Record wt of Power Clean