Workout of the day

HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Metcon (AMRAP - Reps)

Skill work: Kipping/Kipping Pull Ups/Butterfly pull-ups

• Hollow body to superman

EMOM for 10min

5-8 Pull up

R+ work C2B or Chin to bar butterfly pull-ups

Rx work C2B or Chin to bar kipping pull-ups

Scaled work strict pull-ups or kip no pull

*Record total reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

20 DU (Scaled 40 singles +10 attempts)

10 Supine Bar Rows (hands prone)

5 Ball Slams (R+40/20, Rx20/10)

50m Over Head Keg/Sandbag Carry

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Skill Work: Handstand

•Getting on the wall

•Hollow body position on wall

Tabata: R+ Free standing Handstands holds

Rx Handstand Holds face to wall

Scaled DB holds

B: Metcon (No Measure)

Not for time

work on perfect technique on all movements

400m Run

50 HR Push-ups

400m Run

50 Ab Mat Sit-ups

400m Run

50 Wall Squats (face he wall)

400m Run

50 Ring Rows

400m Run

25min Time Cap

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

With a partner complete the following:

20 HSPU (R+ strict, Rx one abmat, Scale use a box for your knees)

40 Box jumps (R+ 30/24, Rx 24/20, Scale 20/12)

60 Oblique situps (15 each side, right hand goes to the outside of the left knee and vice versa)

80 Double Unders (R+ and Rx DU, Scale 20 attempts)

1000m Run

80 Double Unders

60 Oblique Situps

40 Box Jumps

20 HSPU

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Round not for time

Strict Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band

-Rest 1min

Snatch Balance (3 Snatch Balance )

1b) 4 Rounds

-Heaviest possible

-Rest 1:00

B: Metcon (Time)

5 Rounds

250m Run

1min Front Rack Holds (R+165/125, Rx145/105#)

(power clean it up and hold)

1min Prone Ring Hold (in a push up position, externally rotate rings outward, stay hollow)

R+ All holds have to be UB

Rx and Scaled can accumulate the 1 min

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

1a) 4 Rounds

R+3 Strict Pull-ups +5 C2B Pull-ups + ME Bar MU

Rx2 Strict Pull-ups + 4 C2B Pull-ups + 1 Bar MU

Scaled 9 Strict Pull-ups

-rest 1:00

Back Squat (3 BS work to a near 3RM)

1b) 4 Rounds

-No misses)

-Rest 1:00

B: Metcon (No Measure)

5 Rounds at a moderate intensity (not for time):

5 ME Attemps of Freestanding Handstand, try not to walk or move (scaled ME hold on wall)

15 Med Ball Wt. Sit-ups (R+20/14, 16/12#)

10 Wt. Glute Bridges (R+75/55, Rx65/45#)

10 GHD Hip Ext.

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch (5 Hang Sq Snatch )

-Just above knee

-5 heavy singles

-No misses

-Rest as needed

B: Metcon (Time)

4 Rounds

400m Run

5 Front Squats (R+225/155, Rx165/125#)

*There are no racks in the wilderness