Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15-20min to build to today’s 1-RM Power Clean

B: Metcon (Time)

For time:

10 Power Cleans (R+155/105, Rx125/85)

100 Double-Unders

8 Power Cleans

80 Double-Unders

6 Power Cleans

60 Double-Unders

4 Power Cleans

40 Double-Unders

2 Power Cleans

20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

If you cant do DUs double all rep and do singles.

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
5 Rounds

9 DB Bulgarian Split Squat (each leg) @ 30X1

*build up

*Prescribed tempo – 3sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 10min of:

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

14 Kettlebell Swings (R+53/35, Rx44/26

7 T2B

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

5 Rounds

3-4 Deadlift @ 2111

Build up to ~90%

(let the barbell settle on the ground between every rep)

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

B: Metcon (Time)

3 Rounds for time of:

Run 400m

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

5 Rounds

8 Bench Press ~80% Build up

10-16 Dynamic Plyo Med Ball Push-Ups

(if you need to scale don't do the plyo, stay on one side and/or go on knees)

Rest 1min

B: Metcon (Weight)

In teams of 2, with only one person working at a time, complete 5 Rounds each of:

250m Farmer’s Carry

*Carry the heaviest DB/KB you can handle in each hand.

*Record wt.

HomeGrown CrossFit - Level 1 Group Class

A: Split Stance Romanian Deadlift

This exercise for the posterior chain. This is a hybrid between a traditional Romanian deadlift and a single leg RD.. The front leg does the majority of the work while the back leg provides stability. This could be used as a progression to learn the single leg RDL, or as a means to get a unilateral training effect with heavier loads. The closer together your feet are, the harder it will be.
4 Rounds

6-8 Split Stance Romanian Deadlift (each leg) @ 4011

*Prescribed tempo – 4sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep. Build up

L-Sit x 60sec

(if you cannot hold for 60sec unbroken, accumulate the time in as few sets as possible)

Rest 60 seconds

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

“Dissecting Kelly”

In teams of 2, complete AMRAP 30min of:

400m Run

30 Box Jumps (R+24/20, Rx20/16″)

30 Wall Ball (R+20/14, Rx 16/12)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls , and Partner B will run 400m – and so on for 30min.