Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

"6 Minute Abs"

1 minute of ME V-ups

Rest 30 sec

1 minute of ME abmat situps

Rest 30 sec

1 minute of ME toes-to-bar

Rest 30 sec

1 minute of ME Russian twists (R+ 55/35, Rx 45/20)

Rest 30 sec

Score is total # of reps

B: Metcon (Time)

100m Sprint

10-9-8-7-6-5-4-3-2-1

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

Hand Release Pushups

100m Sprint

C: Metcon (No Measure)

Spend 10-15 minutes working on mobility

Couch stretch

Skin the cat

Lax ball on rotator cuff and pecs

Foam roll

Voodoo floss compression

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

400m Run

10 Sledgehammer Strikes (5each side)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

1a) 4 Rounds

R+5 C2B Pull-ups + ME Bar MU

Rx 4 C2B Pull-ups + 1 Bar MU

Scaled 7 Strict Pull-ups

-Rest 1:00

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

1b) 4 Rounds

-Last set ME UB

-No misses)

-Rest 1:00

B: Metcon (Time)

5 Rounds

500m Row

15 GHD Reverse hypers

10 KB/DB Windmills (R+55/35, Rx45/25#) (5 each side)

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean (5 Hang Sq Clean )

-Just above knee

-5 heavy singles

-No misses

-Rest as needed

B: Metcon (Time)

20 DB One-legged DL (R+65/45,Rx 55/35#) (same arm same leg, 10 each side)

10 Clean & Jerks (R+185/130, Rx155/110#)

5 Muscle-ups (Scaled 5 pull-up+5 dips)

Rest 5 minutes

Then, for time:

20 Strict Handstand Push ups

10 Snatches (R+155/105, Rx125/85#)

5 Muscle-ups

HomeGrown CrossFit - Level 1 Group Class

A: Snatch (1RM )

15 minutes to establish

B: Metcon (Time)

50 Double-Unders

12 DB Pendlay Rows (R+60/40,Rx 50/30)

12 DB Shoulder to OH

50 Double-Unders

9 DB Pendlay Rows

9 DB Shoulder to OH

50 Double-Unders

7 DB Pendlay Rows

7 DB Shoulder to OH

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk (EMOM for 7:00 – 3 Power Clean & 1 Push Jerks)

-65% of 1RM Push Jerk

-R+ add wt. each min to a max triple

B: Metcon (Time)

21-15-9

Power Cleans

(Rx205/135, Rx165/115#)

Burpee Box Jump Overs (R+30/24, Rx24/20")

(Jump up, STEP DOWN)