HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

"Mamba”

AMRAP 18min

5 Ring Muscle-Ups

8 Power Cleans (R+185/135, Rx155/115)

24 Box Jumps (R+30/24, Rx24/20″)

*SCALE FOR MU=5 Strict C2B Pull ups + 5 Dips

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

Rest 1min between sets.

*Record Set 5-1rep @90%

B: Metcon (AMRAP - Reps)

EMOM for 6min:

6 Thrusters (R+115/75, Rx 95/65)

6 Burpees Over the Barbell

*If you fail to complete your round within the 60 sec, continue and finish it in the following 60 sec period.

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

Take 15min to build to today’s 1-RM Push Press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

6 Strict Handstand Push-Ups

12 Kettlebell Swings (R+53/35, Rx44/26)

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min

400m Run

20 Pull-Ups

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

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball, and Partner B will run 400m – and so on for 30min.

*Record Reps and Rounds together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Every 4min, for 32min (8 sets):

250m Run

5 Power Cleans (R+155/105, Rx125/85)

10 Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

10 handstand shoulder touches (R+), plank shoulder touches (Rx)

20 pullups

30 abmat situps

40 DUs

50 alt V-ups

40 DUs

30 abmat situps

20 pullups

10 handstand shoulder touches (R+), plank shoulder touches (Rx)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

*Record the Set 7-4 reps

Rest ~1min between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

12 Back Squats (R+135/95, Rx 115/75) – taken from the floor

250m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (2 Rounds for reps)

2 Rounds SKILL WORK

60sec of Muscle-Ups

Rest 60sec

60sec of Alt. (R+Pistols w/ KB if possible)

Rest 60sec

60sec of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60sec

60sec of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60sec

60sec of L-Sit Hold b/t boxes

(try to accumulate 30-40 sec within the min)

Rest 60sec

*Record Total reps each round. Record nothing for the L-sits.

B: Metcon (3 Rounds for reps)

EMOM, for 9min (3 sets each) for max reps:

Min 1 – 30sec of Toes to Bar

Min 2 – 30sec of Rowing for Cals

Min 3 – 30sec of Ring Dips

*Record totals reps each round

C: Metcon (No Measure)

3 Rounds:

20 Reverse Snow Angels (add wt if needed)

60sec Hollow Hold Accumulate

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Clean

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

1 High Hang Sq Clean + 1 Hang Sq Clean + 1 Sq Clean

*The goal is to end or use more weight than was used last time. Build over the 10 sets.

B: Metcon (Time)

For time:

500m Row

Does not matter where you are at when the clock reaches 4min start part C.

*Record 500m time

C: Metcon (Weight)

For time:

30 Dumbbell Man-Makers (As Heavy as Possible)

*Note two things-wt. of MM and the time it took in the notes

*MM=pushup, row left, row right, sq clean thruster.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min:

10 Pull-Ups

15 Push Press (R+115/75, Rx 95/65)

20 Kettlebell Swings (R+53/35, Rx44/26)

Rest 2min then

B: Metcon (AMRAP - Reps)

AMRAP 6min:

1000m Run

Max Reps of Burpees Over the bar useed in part A.

Rest 2min then

C: Metcon (AMRAP - Rounds)

AMRAP 6min:

800m Run

20 Toes to Bar

Max Reps of Push-Ups

*Record all T2B and push ups