HomeGrown CrossFit - Level 1 Group Class

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
With JUDGE, The Open standards

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
or Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

100 DU

90 deadlifts (95/65)

80 alt reverse lunges

70 hang power cleans

60 air squats

50 Pendlay rows

40 toes to bar

30 shoulder to overhead

20 pullups

10 hspu

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

**DO NOT DROP THE KB

In teams of 2, with only 1 person working at a time, together complete:

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

400m Run*

100 Barbell Thrusters (R+45/33, Rx 33/15)

400m Run

80 Burpees

400m Run

100 Barbell Thrusters

400m Run

100 Kettlebell Swings

**DO NOT DROP THE KB

**IF YOU CAN NOT CONTROL THE KB TO PUT IT DOWN NICELY YOU ARE LIFTING TO MUCH. CONTROL YOUR KB AND DO NOT DROP IT.

*Both athletes perform the run at the same time.

*Share work as needed

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

B: Metcon (5 Rounds for reps)

**DO NOT DROP THE DB

5 Rounds max reps of:

30sec of Ring Dips

Rest 30sec

30sec of Box Jumps (R+24/20″, Rx20/16")

Rest 30sec

30sec of Alt DB Snatch (R+60/40, Rx 50/30)

Rest 1min

**DO NOT DROP THE DB

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

5 Rounds of:

3 Push Press

Rest 1min

*Build to todays 3RM

*Last set should be 90-95%1RM

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3, 15min AMRAP of:

20 Calories Rowing

10 Dumbbell Push Press (R+80/60, Rx 50/30)

Hollow Holds

*DO NOT DROP DB*

As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals. You can not pass teammates and anytime the rower or DB are not avalible hold a hollow body position.

*Record individual total rounds together

*DO NOT DROP DB*

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Every 5min, for 30min (6 sets):

400m Run

20 Russian Kettlebell Swings (heavy)

40 Double-Unders (Scale 80 Singles +20 Attemps of DU)

B: Metcon (No Measure)

2 Rounds of:

90sec Hawaiian Squat (90sec each side)(use suppot if needed)

60sec Prone Plank

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: DB Walking Lunges

**DO NOT DROP THE DB**

Every 3min, for 12min:

20 Alt Reverse Step DB Lunges

and

6-8 Mixed-Grip Strict Pull-Ups

*Build up in wt.

**DO NOT DROP THE DB**

B: Metcon (Time)

5 5ounds of:

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

10 Toes to Bar

5 Burpees

C: Metcon (No Measure)

Accumulate 2min in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Squat Snatch

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

1 Hang Snatch + 1 Sq Snatch

*Build over the cores of the 10 sets

B: Metcon (Time)

5 Rounds:

5 Shoulder to Overhead (R+155/105, Rx125/85)

10 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Halting Clean-Grip Deadlifts

5 Rounds of:

3 Reps 2-Position Halting Clean-Grip Deadlifts

(pause for 2 seconds at each of the following positions – 2″ below the knee and high-thigh)

Rest 1min

*Built up in wt.

B: Metcon (Weight)

Every 90sec, for 15min (10 sets):

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C: Metcon (Time)

2 Rounds of:

10 Supine Ring Rows

60sec Hollow Hold or Rock

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

Every 3min, for 15min (5 sets):

3-5 Bench Press

Goal is to establish today’s 5-RM.

B: Metcon (3 Rounds for reps)

3 Rounds for max reps of:

60sec of Wall Ball (R+20/14, Rx 16/12)

60sec of Push Press (R+75/55, Rx 65/45)

60sec of KBS (R+53/35, Rx44/26)

60sec of Rowing for Calories

Rest 60sec