Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 12min to work on Pistol Progressions

5 Reps each progression (5 each leg)

Quick tests and drills to diagnose the athlete with regards to balance, strength, and mobility for the Pistol. We have to test to make sure our Squat and Lunge mechanics are solid before we attempt the Pistol.

1) Lunge off ball of foot

2) Lunge off top of foot

3) Lunge of knee with back foot up

4) 2 legged sq on box. The need to change orientation in order to engaging the posterior chain in order to stand up, and also emphasizes the need to drive the knees out in order to keep the shin vertical to avoid stress and shear on the knees while squatting.

5) 1 legged sq on box

6) If solid at all above movements then moves to the side of the box and steps up and down with a hanging leg to a small swing to find balance and full range of motion in the hips for the squatting leg.

B: Metcon (5 Rounds for reps)

EMOM for 15min (5 sets):

Min 1 – 10 (R+ T2B, Rx K2E)

Min 2 – 15 KBS (R+70/53, Rx 53/44)

Min 3 – 20 Goblet Hold Alt Reverse Lunges (10 each leg)

*Record total reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90sec

Strict Mixed-Grip Pull-Ups

Rest 90sec

Strict Supinated-Grip Pull-Ups

*If you’re using assistance, use the same level of assistance for every set.

*Record total reps

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rx =45# men and women

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

3 sets (12min) of:

30sec R+ Dynamic Push-Ups on two 45lb plates, Rx Dynamic Push ups on ground pushing off, Scaled normal push ups or modified on knees

Rest 30sec

30sec R+ Toes2Bar, Rx Knees2Elbows, Scaled Hanging leg lifts

Rest 30sec

30sec R+ L-Sit b/t boxes, Rx tuck L-Sit on ground,

Scaled Floor Support L-sit

Rest 90sec

B: Metcon (5 Rounds for time)

Every 5min, for 25min (5 sets) for times:

Run 400m

25 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch

OLY TOTAL DAY

20min to find your max Sq Snatch

(you get 3 fails)

B: Clean and Jerk

20min to find your max Sq Clean & Split Jerk

(you get 3 fails)

Olympic Lifting Total (Total Weight)

*Total both together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill work:

Ring muscle up technique

B: Metcon (Time)

With a partner

6 rounds for time:

250m run with one plate each (R+25/15, Rx15/10)

Stop at each corner of the building and perform:

20 overhead alternating lunges

20 Russian twists

20 goblet squats

20 plate push-ups (plate on back)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

*A 2RM should be round 95%

B: Metcon (Time)

3 Rounds of:

20 Burpees

20 Box Jump-Overs (R+24/20″, Rx20/16")

10 Sledgehammer Left Arm Strikes (R+16/16, Rx 8/8)

10 Sledgehammer Right Arm Strikes