Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Clean and Jerk

Take 15min to build to today’s heavy Clean & Jerk

(This should be a Sq Clean & Split Jerk)

B: Metcon (AMRAP - Reps)

EMOM 15min (15 sets):

3 Ground to Overhead (R+135/95, Rx 115/75)

6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

*Record total reps

C: Metcon (Weight)

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

100m DB Farmer’s Carry (as heavy as possible)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

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

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Record 95%

One set of:

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:

20 DB Box Step-Ups (R+20″ box both men & women; Rx16″ box both men & women) (R+55/35, Rx 45/25)

20 DB Renegade Rows

40 Double-Unders (Scale 80 Singles +20 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2min, for 16min (4 sets of each or STATION1 & STATION2

Station 1: 2 Wt Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Bench Press

Station 2: 8 Bench Press (build to today’s heavy)

B: Metcon (Time)

1000m Row

20 Strict Handstand Push-Ups

30 Ring Dips

40 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

AMRAP 10min:

10 Push Press (R+115/75, Rx 95/65)

5 Burpees Over the Barbell

Rest 5min, and then,

AMRAP 10min:

100m Sprint

15 Russian Kettlebell Swings (heavy)

*Record and Reps total rounds together

HomeGrown CrossFit - Level 1 Group Class

Warm-up

A: Metcon (No Measure)

Take 10min to work on Bar MU

B: CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

C: 5k Run (Time)

Max Effort 5k Run
R+

2.5k Run (Time)

2.5k Run
Rx

HomeGrown CrossFit - Level 1 Group Class

Metcon (No Measure)

YOGA