Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

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

5 Bench Press

Build to today’s heavy 5RM (~85% 1RM)

B: Metcon (Time)

In teams of two, alternate full rounds and complete 5 each person of:

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

20 Hand-Release Push-Ups

*Record your team time

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, complete:

100 Supine Bar Rows

250m DB Farmer’s Carry (heavy, swap weights as often as needed) (R+60/40, Rx 50/30)

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

250m Farmer’s Carry

100 Overs Unders (R+30/24″, Rx24/20")

250m Farmer’s Carry

Partition the reps however you would like.

Over Unders = With a box and a PVC pipe. Laid the PVC pipe over the top of the box and wt it down with a 10lb plate. The movement of the over under consist of crawling under the PVC pipe and then jumping over the PVC pipe. Crawling under and jumping over counts as one rep.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Partners alternate whole rounds for time and complete 4 rounds each person of:

250m Row

5 DB Single-Arm Push Press (5 reps each arm) (R+60/40, Rx 50/30)

10 DB Goblet Squats

300m Shuttle Run (3x100m)

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

HomeGrown CrossFit - Level 1 Group Class

FREE BEGINNER CLASS AT 10AM. TELL YOUR FRIENDS!!!

A: Metcon (AMRAP - Rounds and Reps)

In teams of 4, complete:

20 minute AMRAP

10 Wall sit med ball pass (R+/Rx 20#, entire team sits against wall and passes ball to neighbor until the last team member taps the wall for 1 rep, then back other direction)

100 Med ball ground to over shoulder (R+40/20, Rx 16/14, all 4 work at once, but you cannot advance until your teammates finish)

100 plank knees to elbow (hold plank and brings one knee to opposite elbow, all 4 work at once, but you cannot advance until your teammates finish)

50m shuttle run (one at a time)

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20 DB Walking Lunges (heavy)

and

R+20, Rx 15 Ring Dips

B: Metcon (Time)

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

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

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

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

Every 2min, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press

(if you make 5 reps, increase the load until you establish a strong 3-RM)

Toes-To-Bar

Station 2 – 10-15 Toes to Bar

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

10 Thrusters (R+115/75, Rx 95/65)

15 Pull-Ups

50 Double-Unders (Scale 100 singles +25 attempts)