Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

1a) 4 Rounds

R+5 C2B Pull-ups + ME Bar MU

Rx 4 C2B Pull-ups + 1 Bar MU

Scaled 7 Strict Pull-ups

-Rest 1:00

Back Squat (3 BS work to a near 3RM)

1b) 4 Rounds

-Last set ME UB

-No misses)

-Rest 1:00

B: Metcon (Time)

5 Rounds

500m Row

15 GHD Reverse hypers

10 KB/DB Windmills (R+55/35, Rx45/25#) (5 each side)

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean (5 Hang Sq Clean )

-Just above knee

-5 heavy singles

-No misses

-Rest as needed

B: Metcon (Time)

20 DB One-legged DL (R+65/45,Rx 55/35#) (same arm same leg, 10 each side)

10 Clean & Jerks (R+185/130, Rx155/110#)

5 Muscle-ups (Scaled 5 pull-up+5 dips)

Rest 5 minutes

Then, for time:

20 Strict Handstand Push ups

10 Snatches (R+155/105, Rx125/85#)

5 Muscle-ups

HomeGrown CrossFit - Level 1 Group Class

A: Snatch (1RM )

15 minutes to establish

B: Metcon (Time)

50 Double-Unders

12 DB Pendlay Rows (R+60/40,Rx 50/30)

12 DB Shoulder to OH

50 Double-Unders

9 DB Pendlay Rows

9 DB Shoulder to OH

50 Double-Unders

7 DB Pendlay Rows

7 DB Shoulder to OH

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk (EMOM for 7:00 – 3 Power Clean & 1 Push Jerks)

-65% of 1RM Push Jerk

-R+ add wt. each min to a max triple

B: Metcon (Time)

21-15-9

Power Cleans

(Rx205/135, Rx165/115#)

Burpee Box Jump Overs (R+30/24, Rx24/20")

(Jump up, STEP DOWN)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Spend 5 minutes on each:

Max vertical jump

Metcon (Time)

Max L-sit on rings

B: Metcon (Time)

With a partner for time:

70 Alternating V-ups (right hand to left foot and vice versa)

60 One-arm Pendlay rows (R+ 45/25, Rx 35/15)

500m Waiter's Carry (each person carries one dumbbell overhead, switch arms every 25m)

60 One-arm Pendlay rows

70 Alternating V-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Round not for time

Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band

-Rest 1:00

Snatch Balance (3 Snatch Balance )

1b) 4 Rounds

-Heaviest possible

-Rest 1:00

B: Metcon (AMRAP - Reps)

5 Rounds

1:00 ME Strict HSPU (R+add 10# plate deficit each round, Rx 1 Brown mat, Scaled use ab mats)

1:00 ME Double-Unders

1:00 ME Row Cal

1:00 Rest

*ME=max effort

*Score is total reps