Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

3 Rounds

6-8 Deadlift @ 2011

~75-85%1RM

*Try and keep wt the same for all sets

Rest 90sec

10-20 Ring Dips

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90sec

*Prescribed tempo – 2sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

3 Rounds

500m Row

15 Hand-Release Push-ups

25 Kettlebell Swings (R+70/53, Rx 53/44)

Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

*Record finishing time for both of you

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 15-20min to build to today’s heavy Jerk

B: Metcon (AMRAP - Reps)

Against a 2min running clock, complete:

25/15 Calories of Assault Bike or Rowing

Max Push Press (R+115/75, Rx 95/65)

Rest 2min between sets, and complete a total of 4 Rounds.

*25cal for men and 15cal for women

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15min to build to today’s “heavy-ish” Power Clean. Then use this wt for the Part B.

B: Metcon (Weight)

EMOM, for 24min (12 sets of each):

Even Min –2 Power Clean

Odd Min – 250m Run

Score your successful lifts in pounds. For example, if you made 21 power clean out of the 24total reps @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Metcon (No Measure)

OLY CLASS ONLY 6:30-8:00PM

Snatch Pull to Hip + Snatch

60/2 70/2 80/2 (85/2)5

Clean High Pull + Hang Clean Below the Knee

60/2 70/2 80/2 (85/2)5

No Feet Power Jerk

60/3 70/3 (80/3)4

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Against a 4-min running clock, perform the following for max reps:

Run 500m

max Push-Ups

Rest exactly 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

10 Box Jumps (R+24/20, Rx20/16″)

10 Pull-Ups

Rest exactly 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

10 Burpees

10 Thrusters (R+95/65, Rx 75/55)

Rest exactly 4min, and then..

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

15 Push Press (R+95/65, Rx 75/55)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest ~2min between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

10 KBS (R+53/35, Rx44/26)

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In Teams of 4 with one person working at a time. AMRAP 40min

100 Burpees (the rest of the team in a plank position and rotate until you finish the reps)

100 Box Jumps (R+ 24/20," Rx 20/16") (the rest of the team in a holding superman position and rotate until you finish the reps)

100 Cal Row (all the rest of the team holds a plate overhead (Rx 45/25, Rx 15/10)

100 DB Snatch (R+45/25, Rx25/15) (the rest of the team in a squat position and rotate until you finish the reps)

100 DB Push Jerk (R+ 45/25, Rx 25/15) (hanging on the pull up bar and rotate until you finish the reps)

*Record rounds and reps together.