HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

AMRAP 10min:

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

5 Burpees Over the Barbell

Rest 5min, and then,

AMRAP 10min:

100m Sprint

15 Russian Kettlebell Swings (heavy)

*Record and Reps total rounds together

HomeGrown CrossFit - Level 1 Group Class

Warm-up

A: Metcon (No Measure)

Take 10min to work on Bar MU

B: CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

C: 5k Run (Time)

Max Effort 5k Run
R+

2.5k Run (Time)

2.5k Run
Rx

HomeGrown CrossFit - Level 1 Group Class

Metcon (No Measure)

YOGA

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Metcon (Weight)

3 Sets of 10 reps each

Narrow grip barbell high pulls (tempo 2121)

Banded lat pull downs (tempo 2121)

B: Metcon (Time)

Teams of two with one partner working at a time complete:

1000m Row

100 Lateral Jumps

80 Push Jerks (R+ 75/55, Rx 65/45)

60 Pullups

40 Power Snatches (R+ 75/55, Rx 65/45)

20 Tire Flips

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

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

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Record heaviest wt.

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

B: Metcon (Time)

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

400m Run

40 Burpees

400m Run

40 Wall Ball

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for18 min (3 Rounds):

Station 1: 2-5 Muscle-Ups with a 1sec Pause at Receiving and Pause at Full Extension

(OR 2-5 Low Ring Muscle Up Progression + Dip Catch & Extension)

Station 2: 1-2min Handstand Walk

(Scale Handstand Wall Runs if you don’t have handstand walks yet)

Station 3:5-8 Strict Toes to Bar

Metcon

B: Metcon (5 Rounds for reps)

Every 4min, for 20min (5 sets):

500m Run

40 Double-Unders (Scale 80 singles +20 DU attempts)

20 Supine bar Rows (Hands Pronated)

*If you can not complete the required work in the time allowed decrease the Bar Row by 5 reps. If you still can not complete the required work in the time allowed decrease the Bar Row by 10 reps and so on. Record reps of DU and Bar Rows completed each round. If you completed all reps you you should score 60 reps each round.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

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

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

*Record heaviest

Metcon

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating full rounds, race through as many rounds and reps as possible in 12 min of:

1 Power Clean (R+155/105, Rx125/85)

2 Front Squats

4 Front-Racked Reverse Lunges

8 Push ups

*Recored total rounds and reps together

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

Take 10min to practice Jerk Footwork and Split Jerk Technique Drills

Build to today’s heavy single.

Metcon

B: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

60sec of Push Press (R+155/105, Rx125/85)

60sec of Box Jumps (R+24/20″, Rx20/16")

60sec of Rest

HomeGrown CrossFit - Level 1 Group Class

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon

B: Metcon (Time)

Rest until the running clock reaches 15:00, and then….

For time:

1000m Row

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Metcon (Weight)

3 sets of 10 reps each; work up to something heavy

DB Curls (tempo 2031)

DB Bent Over Rows (tempo 2031)

*Record DB Curl Wt.

B: Metcon (AMRAP - Rounds and Reps)

Then, 20 minute AMRAP with a partner

50 med ball situps (20/14)

40 mountain climbers

30 box jumps (24/20)

20 pullups

100m sprint (each)