Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 sets of 10 each with a 2220 tempo

Prone behind-the-neck band pulls

Rest 30s

DB front raise

Rest 30s

B: Metcon (Time)

250m run

30 Mtn climbers

500m run

60 Alt V-ups

1000m run

60 Alt V-ups

500m run

30 Mtn climbers

250m run

C: Metcon (No Measure)

Spend 5min rolling out (especially the muscles involved in Murph--lats, chest, IT band).

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

30sec of Ring Muscle-Ups

Rest 30sec

30sec of Push-Ups

Rest 30sec

30sec of Toes to Bar

Rest 30sec

*Record total reps

*NOTE: You can only hit the RX button if you performed all movements exactly how it is written above. That means you performed all ring muscle ups with no assistance, no bands or jumping. You performed every single push-up with your chest making contact with the ground, not just your quads or stomach. For toes to bar both toes come in contact with the pull-up bar at the same time, every single time. Be strict and precise with your movements. You are only cheating yourself!

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Overhead Squat

5 sets of:

3 Overhead Squat

Rest as needed

Build over the course of the 5 sets to today’s heavy triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min:

3 Hang Power Snatches (R+135/95, Rx 115/75)

6 Overhead Squats

9 Burpees Over the Barbell

12 Pull-Ups

*THERE ARE NO RACKS IN THE WILDERNESS.

*Protect your hands. Be reday for MURPH ON MONDAY MAY 30TH. Sign up for a Level & Time (SEE WHITEBOARD)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, with ONLY ONE partner working at a time, complete 3 Rounds each of:

Row 500m

8 Front Squats (R+ 225/155, Rx 165/125 – from the ground)

followed immediately by…

In teams of 3, with TWO partner working at a time, complete 3 Rounds each of:

Row 500m

8 Thrusters (R+135/95, Rx 115/75)

*Your score is when the last team member is done. Cheer on your team.

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

A: Metcon (Distance)

10min work on Handstands

10-50ft Handstand Walk

(or Handstand Wall Runs if you don’t have handstand walks yet)

*Record max distance UNBROKEN

B: Metcon (Time)

500m Run

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

55 Wall Balls (R+20/14, Rx 16/12)

55 Strict Handstand Push-Ups

500m Run

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for 12min:

Station 1: 2 Rope Climb

(if you don’t have a Rope Climb 6 Rope K2E)

Station 2: 45sec L-Sit Hold accumulated time b/t boxes

Station 3: Max DU in 2mins

Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders
*Record MAX DU UNBROKEN

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:

400m Run

R+15, Rx10 Strict Pull-Ups

15 Kettlebell Swings (R+70/53, Rx 53/44)