Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: 17.2 (AMRAP - Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men 50#/Women 35#

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, with only one partner working at a time, complete 3 Rounds each of:

Row 500m

8 Front Squats (R+ 225/155, Rx 165/125) – from the ground)

followed immediately by…

In teams of 3, with only one partner working at a time, complete 3 rounds each of:

Row 500m

8 Front Rack Reverse Alt. Step Lunges (4 each leg (R+135/95, Rx 115/75)

*Know your limits. Do not be sore for tomorrows Open workout.

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

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

2 Overhead Squats

*Try and build up to 95% 1RM

B: Metcon (8 Rounds for reps)

EMOM, for 24min (8 Rounds):

Min 1 – 5 Thrusters (pick a wt you think you will do for the Open)

Min 2 – 10 Supine Ring Rows

Min 3 – 15 Box Jump-Overs (pick a height you think you will do for the Open)

*Work on transition with reps

*Recored total reps per round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 18min (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – Max Ft Handstand Walk

(use a wall to assist to accumulate max time under tension if you’re still learning hand balancing)

Station 3 – 60sec L-Sit

(accumulate the time if you’re unable to maintain this position unbroken)

*Recored total ring MU

B: Metcon (3 Rounds for reps)

3 Rounds for max reps against a 3min running clock:

Run 500m

Max R+C2B Pull-Ups, Rx Pull ups

Rest 3min

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

Every 2min, for 20min (10 sets) of:

Sq Clean & Split Jerk x 1.1

(rest 10 seconds between singles)

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

B: Metcon (Time)

Row 1000m

30 Ground to Overhead (R+135/95, Rx 115/75)

Run 800m

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 5, complete 3 Rounds each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

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

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

*Record time together.