Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 10min (5 sets):

20 Alt DB Walking Lunges (R+60/40, Rx 50/30)

*Build up today's heavy

Weightlifting

B: Bench Press

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

4-6 Bench Press

Build over the course of the 5 sets to something heavy for today.

Weightlifting

C: Metcon (Weight)

3 Rounds

8 Single-Arm DB Row on Bench (8 each arm)

Accumulate 1min Hollow Holds/Rocks

*Build up on the DB rows and record heavist

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, perform 3 Rounds each for time of:

Men 800/Women 650m Row

Run 400 Meters

20 Toes to Bar (Scale 15 K2E)

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400m run. You can not pass teammate.

*Record finishing time for team

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Snatch

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

1 High Hang Sq Snatch + 1 Hang Sq Snatch

Build over the course of the 10 sets to something heavy for today.

*Record heaviest

B: Metcon (Time)

3 Rounds

5 Bar Muscle-Ups (Scale 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (R+ 275/185, Rx 225/155)

50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two with one partner working at a time, complete:

80 Renegade Rows (R+ 45/25; Rx 35/15)

250m barbell back rack carry (R+135/95; Rx 115/75)

60 Med ball situps (R+ 20/14; Rx 16/12)

250m barbell back rack carry

40 back extensions (your partner will hold your feet while you work)

250m barbell back rack carry

20 plank alternating hand touches (partners hold plank face-to-face and alternate touching hands)

250m barbell back rack carry

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Every 2min, for 10min (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

Back Squat

followed by…

Every 3min, for 6min (2 sets):

Back Squat x 1 rep @ 100+%

B: Metcon (5 Rounds for time)

Every 4min, for 20min (5 sets):

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

50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

*Note times for each set

HomeGrown CrossFit - Level 1 Group Class

A: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
RX Division – 95/65 lbs

Scaled Division – 65/45 lbs