Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (4 Front Sq @70% 1RM)

1a) 4 Rounds not for time

Last set try to go heavier if you can

- rest 1:00

Metcon (4 Rounds for reps)

1b) 4 Rounds not for time

1:00 Tempo Strict HSPU (R+3 counts down, 3 counts up, no pause at bottom, Rx Do Negatives, Scaled try to get on wall) – rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (AMRAP - Rounds and Reps)

10 AMRAP

15 P Snatches

(R+75/55,Rx 65/45#)

30 DU

(scaled 60 singles+15 attempts)

2015 Reebok CrossFit Games champions

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch (EMOM for 7:00 – 3 Power Snatches:)

Begin at 65% of 1rm Power Snatch

*R+ All Power Snatches T&G

B: Metcon (Time)

40 Pistols (alternating)

40 DB Snatches (alternating) R+75/50, Rx60/40#

40 12″ Target Burpees (Target 12″ above highest two hand reach)

HomeGrown CrossFit - Level 1 Group Class

A: (No Measure)

Spend 5 minutes on each:

Skin-the-cat

Shoulder mobility work (use bands, lacrosse balls, barbell, a partner's elbow, etc.)

B: Metcon (AMRAP - Rounds and Reps)

In Teams of two,

AMRAP 20 min w/ one partner working at a time:

50 Jumping lunges

50 Abmat situps

50 Double unders

50 Renegade Rows (R+ 35/25, Rx 15/10)

50m Farmer's Carry (100m total)

HomeGrown CrossFit - Level 1 Group Class

A: Ring Dips

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

Overhead Squat

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 (AMRAP - Rounds and Reps)

20 AMRAP

400m Run

Muscle-Ups

(R+8 ,Rx5, Scaled 8pullups+8dips)

12 Muscle Snatches

(R+85/65, Rx 65/45#)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

1a) 4 Rounds not for time

R+2 Pull-ups+3 C2B Pull-ups+4 Bar Muscle-Ups

Rx2 Pull-ups+2 C2B Pull-ups+2 Bar Muscle-Ups–

Scaled 6 Pull-ups+3 C2B Pull-ups

- rest 1:00

Back Squat (5 Back Sq @75% 1RM)

1b) 4 Rounds not for time

Last set try to go heavier if you can

-rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

Handstand Walk

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

10 KB OHS (5 each arm)

*Handstand walk R+100',Rx 50', Scaled 100' Bear Crawl

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean

Hang Sq Clean (just above knee): 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest as needed

B: Metcon (Time)

400m Plate Carry R+45/25, Rx35/15#

3 Rounds

50m Prowler Push (Four 45/two 45)

Strict HSPU (R+10, Rx8, Scaled 10 DB press)

15 V-ups

400m Plate Carry (after 3 rounds)