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

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

10min work on Split Jerk Footwork

Every 2min, for 10min (5 sets):

1 Split Jerk

*Keep all 5 sets between 75-90%

*Record heaviest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min of:

10 Shoulder to Overhead (R+135/95, Rx 115/75)

20 Back Rack Alt. Step ups w/ same wt. (R+20/16", Rx16/12″)

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
3 Rounds of:

8 Bulgarian Split Squats (8 reps each leg)

*Build up in wt.

and

5 Pronated-Grip Strict Pull-Ups (3sec count up and down, if you cant do a strict pull up, jump up and 3sec count down)

B: Metcon (Time)

75 Double Unders (Scale 150 Singles +25 Attemps)

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

25 Burpees

50 Wall Balls

75 Double Unders

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: DB Bench Press

4 Rounds of:

8 Single-Arm DB Bench Press (8 reps each side)

Rest 1min

*Build up wt.

B: Metcon (AMRAP - Reps)

3 Rounds of:

60sec of Max Reps Strict Supinated-Grip Pull-Ups

Rest 60sec

60sec of Hollow Holds

Rest 60sec

60sec of R+Max Distance Handstand Walk or Rx Nose-to-Wall Handstand Hold

Rest 60sec

*Record total reps of pull ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

FARM DAY

HomeGrown CrossFit - Level 1 Group Class

A: Nancy (Time)

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

B: Metcon (No Measure)

C & J

Work on form not wt

HomeGrown CrossFit - Level 1 Group Class

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
With JUDGE, The Open standards

*@ 10ft

B: Metcon (No Measure)

Snatch

Work on form not wt

HomeGrown CrossFit - Level 1 Group Class

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
With JUDGE, The Open standards

*to get on the gym record board you need to do all Sq Cleans

*Please mark in the notes if you did sq cleans or power cleans

B: Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

HomeGrown CrossFit - Level 1 Group Class

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
With JUDGE, The Open standards

B: 2k Row (Time)

Max Effort 2k Row
or Mobility