HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Round not for time

Strict Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band

-Rest 1min

Snatch Balance (3 Snatch Balance )

1b) 4 Rounds

-Heaviest possible

-Rest 1:00

B: Metcon (Time)

5 Rounds

250m Run

1min Front Rack Holds (R+165/125, Rx145/105#)

(power clean it up and hold)

1min Prone Ring Hold (in a push up position, externally rotate rings outward, stay hollow)

R+ All holds have to be UB

Rx and Scaled can accumulate the 1 min

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

1a) 4 Rounds

R+3 Strict Pull-ups +5 C2B Pull-ups + ME Bar MU

Rx2 Strict Pull-ups + 4 C2B Pull-ups + 1 Bar MU

Scaled 9 Strict Pull-ups

-rest 1:00

Back Squat (3 BS work to a near 3RM)

1b) 4 Rounds

-No misses)

-Rest 1:00

B: Metcon (No Measure)

5 Rounds at a moderate intensity (not for time):

5 ME Attemps of Freestanding Handstand, try not to walk or move (scaled ME hold on wall)

15 Med Ball Wt. Sit-ups (R+20/14, 16/12#)

10 Wt. Glute Bridges (R+75/55, Rx65/45#)

10 GHD Hip Ext.

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch (5 Hang Sq Snatch )

-Just above knee

-5 heavy singles

-No misses

-Rest as needed

B: Metcon (Time)

4 Rounds

400m Run

5 Front Squats (R+225/155, Rx165/125#)

*There are no racks in the wilderness

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk (1RM)

15 minutes to establish

B: Metcon (Time)

5 Rounds

Row 15 Calories

5 Power Clean & Push Jerks (R+185/125, Rx155/105#)

1 Rope Climbs (R+ Legless, legs may be used for descent, Rx used legs, scaled 3 Rope K2E)

-Rest 1:00 between each round

*R+ all Power Clean&Push Jerks T&G

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch (EMOM for 7:00 – 3 Power Snatches)

75% of 1RM Power Snatch

R+ T&G add wt each min to a max set of 3

B: Metcon (5 Rounds for reps)

5 Rounds

50 Double-Unders

ME UB TTB (no rest after DU)

Rest 1min after each round

*ME=Max Effort

*R+ all DU have to be UB, if you break a set start back at 1 🙁

*Record ME TTB each round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Round not for time

Strict Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band

-Rest 1min

Snatch Balance (3 Snatch Balance )

1b) 4 Rounds

-Heaviest possible

-Rest 1:00

B: Metcon (Time)

5 Rounds

400m Run

10 Sledgehammer Strikes (5each side)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

1a) 4 Rounds

R+5 C2B Pull-ups + ME Bar MU

Rx 4 C2B Pull-ups + 1 Bar MU

Scaled 7 Strict Pull-ups

-Rest 1:00

Back Squat (3 BS work to a near 3RM)

1b) 4 Rounds

-Last set ME UB

-No misses)

-Rest 1:00

B: Metcon (Time)

5 Rounds

500m Row

15 GHD Reverse hypers

10 KB/DB Windmills (R+55/35, Rx45/25#) (5 each side)

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean (5 Hang Sq Clean )

-Just above knee

-5 heavy singles

-No misses

-Rest as needed

B: Metcon (Time)

20 DB One-legged DL (R+65/45,Rx 55/35#) (same arm same leg, 10 each side)

10 Clean & Jerks (R+185/130, Rx155/110#)

5 Muscle-ups (Scaled 5 pull-up+5 dips)

Rest 5 minutes

Then, for time:

20 Strict Handstand Push ups

10 Snatches (R+155/105, Rx125/85#)

5 Muscle-ups

HomeGrown CrossFit - Level 1 Group Class

A: Snatch (1RM )

15 minutes to establish

B: Metcon (Time)

50 Double-Unders

12 DB Pendlay Rows (R+60/40,Rx 50/30)

12 DB Shoulder to OH

50 Double-Unders

9 DB Pendlay Rows

9 DB Shoulder to OH

50 Double-Unders

7 DB Pendlay Rows

7 DB Shoulder to OH