Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 30min

400m Run

30 Ab mat sit ups

20 Burpees

R+ 10 Triple-unders, Rx 30 DU (Scaled 60 singles + 15 attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

Every 2min, for 16min (8 sets of):

3-4 Overhead Squat

Build in weight over the course of the 8 sets.

*Record heaviest wt

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

C: Metcon (Weight)

Every 2min, for 6min (3 sets):

10-12 Single Arm DB Row on bench

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

Every 2min, for 16min (8 sets):

2-3 Strict Shoulder Press

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B: Metcon (7 Rounds for reps)

EMOM 21min (7 Rounds):

Min1 – 15 Russian KBS (R+70/53, Rx 53/44)

Min2 – 15 Push Press

(choose a weight that will challenge you in sets 4 & 5)

Min3 – 50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

*Record total reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Every 2min, for 20min (10 sets) of:

Sq Clean x 1.1

(rest 10sec b/t singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min:

5 Ground to Overhead (R+185/135, Rx155/115)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 3min, for 18min (6 sets), rotate through the following stations:

Station 1: – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope, work on 4 Rope K2E)

Station 2: – Freestanding Handstand Hold Work

(use wall assists to learn balance points and accumulate time upside down)

Station 3: – 10-15 Dragon Flag

*Record total reps of Rope climbs

B: Metcon (3 Rounds for reps)

3 Rounds, for max reps:

3min 25m sprints (Touch line w/ one hand)

2min of Strict Handstand Push-Ups

1min of Strict Pull-Ups

Rest 3min

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 2min, for 12min (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Record heaviest wt.

Then rest 2min before starting…

Back Squat

Every 3min, for 6min (2 sets) of:

1 Back Squat 100-105%

B: Metcon (Time)

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

25 Toes to Bar

40 Wall Ball

20 Toes to Bar

30 Wall Ball

15 Toes to Bar