Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 90sec, for 12min (2 sets of each):

Station 1 – 3-8 Muscle-Ups

(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 rep)

Station 2 – 20 Arch to Hollow Rolls

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – 10-12 Supine Ring Rows

(get as horizontal as possible, maintain engaged glutes and abdominal throughout the movement)

Station 4 – 45-60sec of Handstand Walking-

(OR 45-60sec Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (6 Rounds for reps)

Against a 2-min running clock, complete a total of

6 Rounds of the following:

Row 300/250m

Max Push-Ups

Rest 2min between sets.

*Record push ups each round

*Men 300m and Women 250m

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3mins between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

*Record Set 6

B: Metcon (Time)

3 Rounds:

400m Run

15 Box Jumps (R+24/20″, Rx20/16")

R+15, Rx10 Strict Handstand Push-Ups

Time cap:12min

Metcon (No Measure)

ONLY CLASS OLY 6:30-8:00PM

Muscle Sn.

(50/3)3

Hang Sn. from Above the Knee

50/2 60/2 70/2 80/2 (85/2)/4

3 Cl. + 1 Jr.

60/1 70/1 (80/1)4

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Shoulder Press

6 Rounds:

2 Shoulder Press @ 20X1

Rest 1min

Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min of:

10 Pull-Ups

15 Thrusters (R+95/65, Rx 75/55)

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Power Clean

Every 2min, for 24min (6 sets of each):

Station 1 – 1 Hang Power Clean +1 Power Clean +1 Sq Clean

(build to today’s heavy!)

Station 2 – 10-15 Ring Dips reps @ 2111

*Prescribed tempo Ring Dips– 2sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

Against a 3-min running clock, complete as many rounds through the following ladder:

1 Hang Power Clean + 1 Front Squat

1 Hang Power Clean + 2 Front Squats

1 Hang Power Clean + 3 Front Squats

Rest 3min between sets, and complete a total of 3 Rounds

Recommended weights -(R+155/105, Rx125/85)

*Record total reps for each rounds

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

With a partner, Complete for time. One partner works at the time.

250m Partner Carry

100 V-ups

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

100 Walking Lunges with Ball overhead (R+20/14, Rx 16/12)

100 Kness to elbows

200 DU (Scale 400 Singles +100 Attempts of DU)

100 Push Presses (R+45/25, Rx 35/15)

100 Supermans

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

100 Reverse Burpees

250m Partner Carry

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 4,

AMRAP 30min:

400m Run

Box Jump Overs (R+30/24,Rx24/20″)

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns. Record total rounds and reps together.