Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 15min and build to a heavy, but not necessarily 3-RM Deadlift (~90% 1RM)

B: Metcon (Time)

In teams of two, alternate rounds and complete 7 rounds each person of:

5 Deadlift*

5 R+ C2B Pull-Ups, 5 Rx pull ups

*Load with approximately 65-70% of today’s heavy triple from part A.

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 BB Push Press

3-5 Wt. Supinated-Grip Pull-Ups

Rest 1min

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

ETC…

1 Wall Ball

10 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200m Run

100 DB Hang Power Clean & Push Jerk (R+45/25, Rx 35/15)

200 Squats

100 Burpees

1200m Run

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.) (Example-Partner A Runs a 400m, Partner B Rest, Partner A Rest Partner, B Runs 400m.)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Bulletproof shoulders

Abstravaganza

B: Metcon (Time)

In Teams of 2, complete:

3 Rounds for reps

AMRAP 2 mins

KB Swings (R+ 53/35, Rx 44/26)

Rest 1 min

AMRAP 2 mins

Front Squats (R+45/33, Rx 33/15)

Rest 1 min

AMRAP 2 mins

V-ups

Rest 1 min

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

Every 3min, for 24min (8 sets) of:

3-Position Sq Snatch

(above knee, below knee, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B: Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete rounds, perform AMRAP 8min of:

8 Deadlifts (R+ 225/155, Rx 165/125)

50 DU (Scale 100 singles+25 attempts)

*Record how many rounds and reps just you performed

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

4-6 DB Shoulder Press (work up to something heavy)

100m Farmer’s Carry (same wt as above)

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

4 Strict Pull-Ups

8 DB Push Presses (use wt you ended with from part A)

Rest 4min, and then . . .

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

15 Sit ups

15 Push-Ups