Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Warm-up (No Measure)

YOGA

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

SKILL WORK:

Spend 5 mins each working on:

Skin the cat or muscle up practice

Handstand work

Metcon

B: Metcon (AMRAP - Reps)

In teams of 2 with one partner working at a time, complete:

AMRAP 25 minutes

50 abmat situps

40 KB deadlifts (R+ 70/53, Rx 44/35)

30 alternating v-ups

20 KB goblet squats (R+ 70/53, Rx 44/35)

10 man makers (R+ 25/15, Rx 20/10)

Run 250m together

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (4 Rounds for reps)

4 Rounds for max reps of:

60 sec of KBS (R+70/53, Rx 53/44)

Rest 60sec

60 sec of Push-Ups

Rest 60 sec

60 sec of Box Jump-Overs (R+24/20″, Rx20/16")

Rest 60 sec

60 sec of Push Press (R+115/75, Rx 95/65)

Rest 60 sec

Perform in teams of two, one partner working for the full 60 sec, then resting and supporting their teammate for 60 sec. Record scores individually.

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (4 Rounds for time)

Every 10min, for 40min (4 sets), complete the following as quickly as possible:

Run 800m

15 Strict Handstand Push-Ups

15 Strict Pull-Ups

15 Strict Ring Dips

*If you can do not complete the required reps -5 reps from each movement and run faster. Keep -5 reps from each movement until you can complete all required reps.

Metcon

B: Metcon (Weight)

EMOM for 6 minutes:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – Bottom’s Up KB Carry x 100ft (50 Left & 50 Right arm)

*50ft=pull up bar to wall ball wall

*Recored wt of KB

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Recored heaviest

followed by…

Weightlifting

Back Squat

One set of:

Back Squat x Max Unbroken Reps @ 83%

(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)

Metcon

B: Metcon (5 Rounds for time)

Every 3min, for 15min (5 sets) for times:

250m Run

8 Front Squats (R+175/115, Rx145/95)

12 Toes to Bar

*if you do not finish all reps in 3min start back at run

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Squat Snatch

EMOM 10min (10 sets):

Sq. Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

*Recored heaviest

Metcon

B: Metcon (AMRAP - Reps)

AMRAP 6min:

6 Snatches (R+155/105, Rx125/85)

30 Double-Unders

-Rest 1min (always start on snatches)

AMRAP 6min:

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

30 Double-Unders

-Rest 1min

AMRAP 6min:

6 Snatches (R+75/55, Rx 65/45)

30 Double-Unders