Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

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

5 Deadlifts Keep @ 75-80%

1-5 Tall Box Jumps

(Jump up, step down with support. Use jerk blocks if needed and build up in height with plates)

B: Metcon (AMRAP - Reps)

With a running clock Max Reps of

AMRAP 5min of 25m shuttle Runs (1 foot must cross the line at each turn)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 4min of Power Cleans (R+155/105, Rx125/85)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 3min of V-ups

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2min of MU or Strict Pull ups

Rest 2min

Metcon (Time)

AMRAP 1min Unbroken Plank

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Take 20min to build to a 3-RM Back Squat

*Record best successful 3-RM.

B: Metcon (AMRAP - Reps)

For max reps:

90 sec of Supine Bar Rows

Rest 90sec

90 sec of Strict HSPU

Rest 90 sec

60sec of Supine Bar Rows

Rest 60sec

60sec of Strict HSPU

Rest 60sec

30sec of Supine Bar Rows

Rest 30sec

30sec of Strict HSPU

C: Metcon (AMRAP - Reps)

Against an 8min running clock, for max reps of WB:

Row 1000m

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

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

A.

Every 4min, for 16min (4 sets) of BP and Pull ups:

6-8 Bench Press

*Build up in wt

Pull-ups

Then

Max Pull-Ups (OR…Strict Max Pull-Ups)

B: Metcon (Time)

R+50, Rx30 Push-Ups

250m Run

30 KBS (R+70/53, Rx 53/44)

250m Run

R+50, Rx30 Push-Ups

250m Run

30 KBS

250m Run

Metcon (No Measure)

OLY CLASS OLNY

No Feet Snatch 60/3 70/3, (80/3)4

Power Clean + Front Squat 60/1+2, 70/1+2 80/1+2, (85/1+2)4

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, alternating each movement, complete 10 Rounds together of:

10 DB Hang “Clusters” (R+55/35, Rx 45/25)

10 Burpees

250m Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 250m; Partner B performs 10 hang “Clusters”; etc….

A “Cluster” = a Sq Clean into a Thruster)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 2, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:

60sec of Single Arm Alt KBS (R+53/35, Rx44/26)

60sec of Rest

60sec of Single Arm Alt DB Snatch (R+55/35, Rx 45/25)

60sec of Rest

60sec of Box Jump Overs (R+24/20, Rx20/16″)

60sec of Rest

60sec of Jump Alt Lunges

60sec of Rest

60sec of Anchored Sit-Ups

60sec of Rest

One partner works for the entire 60 sec, and then rests while their partner works for 60sec at the same movement. Each partner will cycle through until they complete each station 3 times.

*Record total reps together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

12 Days of Christmas

1 Deadlift (R+ 115/75, Rx 95/65)

2 Power Snatch

3 Overhead Squats

4 Ring Dips

5 Toes to bar

6 Push ups

7 Air squats

8 Jumping lunges

9 Box jumps (R+24/20″, Rx20/16")

10 Barbell Rows

11 Front Squats

12 Thruster

Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Power Snatches and 1 DL; on the 3rd day of Christmas, my coaches gave to me, 3 Overhead Squats, 2 Power Snatches, and 1 DL; continue with 4 Ring Dips, 3, 2, 1 etc. up the ladder and down.