Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: 17.1 (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 Rounds

4-6 Bench Press @ 20X1

Rest 60-90sec

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.

8-10 Single-Arm DB Row (each arm) @ 2111

Rest 60-90sec

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

Single-Arm DB Row (Weight)

B: Metcon (Time)

Row 1000m

immediately followed by…

5 Rounds

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

10 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

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

3 Deadlift ~90-95%1RM

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

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

100m Sprint

10 Burpee Pull-Ups

100m Sprint

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

4-6 Pause Front Squats @ 31X1

~85-90%1RM

Build to today’s heaviest at the prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec of Wall Ball (R+20/14, Rx 16/12)

Rest 60sec

60sec of Push-Ups

Rest 60sec

60sec of Alternating Reverse Lunges with DBs/KBs (R+45/25, Rx 35/15)

Rest 60sec

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Every 3min, for 18min (6 sets) of:

Snatch x 1.1.1

(rest 7-10sec between singles) Build up in wt.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

20 Power Snatches (R+95/65, Rx 75/55)

20 Push Presses

20 Box Jumps (R+24/20, Rx20/16″)

C: Metcon (No Measure)

2 Rounds

60sec Prone Plank Hold

30sec Left Side Plank Hold

30sec Right Side Plank Hold

Rest 1min

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

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

100 Burpees

200 Kettlebell Swings (R+53/35, Rx44/26)

300 Squats

500m Run*

300 Squats

200 Kettlebell Swings

100 Burpees

*Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns