Workout of the day

The last official yoga class is today at 10:00am. Get your stretch on and wish Patricia good luck at her new job. We will miss you.

HomeGrown CrossFit - Level 1 Group Class

THIS IS THE LAST YOGA CLASS

A: (No Measure)

Stretch and then stretch

HomeGrown CrossFit - Level 1 Group Class

THERE WILL BE ONE MORE YOGA CLASS TOMORROW AT 10:00AM.

A: Metcon (Weight)

Not for time:

3 sets to help your posture!

10 DB Lateral Raise 10/5# (tempo 1sec pause at the top, 3sec negative)

10 Yates Rows with a barbell 75/55# (tempo 1 sec pause at the top, 3sec negative)

B: Metcon (Time)

5 Rounds

20 Lateral jumps over hurdles

20 Air Squats

20 Russian twists (R+30/20#, Rx25/15#)

Run 250m

HomeGrown CrossFit - Level 1 Group Class

REMEMBER THERE IS NO 6:30PM CLASS ON FRIDAYS. THANKS

A: Metcon (Weight)

1a) 3 Rounds not for time

Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout

R+ 8reps (add wt if 8 UB with pauses is too easy)

Rx 6reps

Scaled 4reps w/band

- rest 1min

1b) 3 Rounds

3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible - Rest 1min
*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

12 DB Thrusters (R+55/35, Rx 45/25#)

18 Single Arm Snatch (9 each side)

24 Split Jumps (each jump counts 1 rep)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Rounds not for time

R+ 5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups

Rx 4 Strict TTB + 3 Strict Pull-ups + 3 C2B Kipping Pull-ups

Scaled 3 Strict TTB + 2 Strict Pull-ups - rest 1:00

1b) 4 Rounds not for time

5 Back Sq @65% 1RM last set try to go heavier if you can -rest 1:00
*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

200 DU (Scaled 400 singles +100 Attempts)

Run 1000m

Row 1200m

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean (1×5@70%, 1×5@75%, 1×5@80%, 1×5@75%)

(just above knee) – rest as needed

Hang Sq Clean

B: Metcon (AMRAP - Rounds and Reps)

20 AMRAP

100m Single Arm DB Waiter Walk (down on left, back on right arm)(R+55/35, Rx 45/25#)

10 Alt Step ups on 12'' box w/ a BB back rack (R+95/65, Rx 75/55#)

8 KB Swings (R+70/53, 53/36#)

Let's set some PRs

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk (establish a 1RM Clean & Jerk )

3 attempts (20min)

B: Metcon (Time)

5 Rounds

50 Shuttle Run

(12.5m down&back, 25down&back)

15 Supine Bar Rows

7 C&J (R+155/105, Rx125/85#)

-Rest 1min