Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

Rest 1min between sets.

*Record Set 5-1rep @90%

B: Metcon (AMRAP - Reps)

EMOM for 6min:

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

6 Burpees Over the Barbell

*If you fail to complete your round within the 60 sec, continue and finish it in the following 60 sec period.

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

Take 15min to build to today’s 1-RM Push Press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

6 Strict Handstand Push-Ups

12 Kettlebell Swings (R+53/35, Rx44/26)

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min

400m Run

20 Pull-Ups

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

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball, and Partner B will run 400m – and so on for 30min.

*Record Reps and Rounds together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Every 4min, for 32min (8 sets):

250m Run

5 Power Cleans (R+155/105, Rx125/85)

10 Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

10 handstand shoulder touches (R+), plank shoulder touches (Rx)

20 pullups

30 abmat situps

40 DUs

50 alt V-ups

40 DUs

30 abmat situps

20 pullups

10 handstand shoulder touches (R+), plank shoulder touches (Rx)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

*Record the Set 7-4 reps

Rest ~1min between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

12 Back Squats (R+135/95, Rx 115/75) – taken from the floor

250m Run