Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

5 Rounds Max Ring Row Holds

1 min rest between sets

(false grip, touch chest)

B: Metcon (Time)

60 CTB pull ups

EMOM

1 Squat Snatch (R+ 155/105

Rx 115/75)

*Start w/ 1 Sq Snatch

*For a SUB, we ENCOURAGE strict banded CTB pull ups instead of regular kipping pull ups, even if they need to use more bands.

Wall ball Wednesday

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat (5x5 start @ 75%)

(Increase # every set if possible)

B: Metcon (Time)

21-18-15-12-9-6-3

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

Wall Walks

(R+ chest to the ground then

chest to the wall,

Rx chest to the ground then get body vertical,

SUB chest to the ground then walk feet up as high as possible or inchworm with no wall)

Who wants a pair nano 5.0? All HomeGrown CrossFit members will receive 20% their order. Go to www.reebok.com to see you color option then send an email to Breanne@hgxfit.com with your shoe size and SKU number. The SKU number will look something like (V65894). Please be aware that some sizes may not be available. If your size is available we will place the order next Monday and charge your HGX account. Thanks

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for weight)

5x 1 min Plank holds

(R+ with extra wt, plates on back)

B: Metcon (Time)

50-40-30-20-10

Walking Lunges

DU

Push Ups

*SUB double the DU # + 10 attempts

Ex: 100 singles+10

SUB Push on knees or with a band

*R+ complete the workout w/ a wt vest

Rx complete as prescribed

Scaled complete workout w/ anything SUB

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

R+ max chin up hold/Rx max ring row hold (hands supinated)

100m sprint

*NO BANDS

B: Metcon (3 Rounds for weight)

In teams of 2

(ideally same strength level)

Work for 30 MIN or less

(Starting wt. R+ 115/85, Rx 75/55)

Go up in # every 2 min

R+ 20/10, Rx 10/5)

-Start with 1 snatch, if unable to complete 1 snatch

-Then perform 1 clean,

if unable to complete 1 clean

-Then perform 1 DL,

if unable to complete 1 DL you are DONE

*One person goes at a time, ideally one bar. Make sure you warm up each lift prior to starting. The goal is to lift max loads at each lift.

HomeGrown CrossFit - Level 1 Group Class

YOGA

A: (No Measure)

stretch it out

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In Teams of 2, with one partner working at a time, complete

AMRAP 25min

20 DB Snatch (R+ 20% of your body weight, Rx 15%)

20 Kettlebell deadlifts (R+ 70/53, Rx 44/35)

20 Push-ups

100m suitcase carry with the same DB (performed together, switch arm at 50m)