HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Squat Snatch

EMOM 10min (10 sets):

Sq. Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

*Recored heaviest

Metcon

B: Metcon (AMRAP - Reps)

AMRAP 6min:

6 Snatches (R+155/105, Rx125/85)

30 Double-Unders

-Rest 1min (always start on snatches)

AMRAP 6min:

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

30 Double-Unders

-Rest 1min

AMRAP 6min:

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

30 Double-Unders

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for 18min (3 Rounds)

Station 1-Max Muscle-Ups 45sec

(OR 3 Rolls to Candlestick + 3-4 Low Ring Muscle Up Progression)

Station 2-45sec Handstand Walk

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3-16-20 Alt Pistols

(if you’re proficient, add weight w/ KB or DB)

Metcon

B: Metcon (AMRAP - Reps)

EMOM 24min (6 sets of each):

Minute 1 – Row 200/150m

Minute 2 – 15 KBS (R+70/53, Rx 53/44)

Minute 3 – 10 Pendlay Rows (R+95/65, Rx 75/55)

Minute 4 – 12 Chest-to-Bar Pull-Ups

*Record total reps + row

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (Time)

In teams of 2, complete the following for time:

1600m Med-Ball Run

100 Partnered Burpee Wall Ball

(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)

200 Push-Ups

300 Double-Unders

400m Walking Lunge w/ Med-Ball

(Pass off ball as needed, Run together. Only the partner with the ball may lunge the team forwar. Partition work as needed.)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Rest 1ish mins b/t sets

Build load every set.

Metcon

B: Metcon (Time)

Complete rounds of

30-20-10 reps for time of:

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

Shoulder to Overhead (R+115/75, Rx 95/65)

Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

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

Weightlifting

B: Squat Clean and Jerk

Every 2min, for 20min (10 sets) of: Sq Clean & Split Jerk

(rest 10sec between singles)

*Recored heaviest wt.

Metcon

C: Metcon (AMRAP - Reps)

AMRAP 5min:

Squat Clean & Jerk (R+165/110, Rx145/85)

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

A: Pull-ups

3 Rounds:

3 Wt Strict Pull-Ups

Rest 30sec

Max Wt Strict Supinated-Grip Pull-Ups (w/ same weight)

Rest 30sec

Max Strict Pull-Ups

Rest 30sec

Max Strict Supinated-Grip Pull-Ups

Rest 1min

Metcon

B: Metcon (4 Rounds for time)

Every 8min, for 32min (4 sets), complete the following as quickly as possible:

Row 500m

Run 400m

30 Supine Bar Rows

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 @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

Weightlifting

Back Squat

One set of:

Back Squat x Max Unbroken Reps @ 80% 1RM

(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)

11 Thrusters (R+175/115, Rx145/95)

22 Toes to Bar

9 Thrusters

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Shoulder Press (1)

EMOM 8min:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Weightlifting

Shoulder Press

Every 2min, for 6min (3 sets) of:

1 Strict Shoulder Press (as heavy as possible)

Metcon

B: Metcon (AMRAP - Reps)

AMRAP 7min:

7 Strict Handstand Push-Ups

7 Ring Dips

7 Burpees

Rest 1min

AMRAP 7min:

1min Handstand Holds (Accounulate)

7 Skin the Cat

7 Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 30min

400m Run

30 Ab mat sit ups

20 Burpees

R+ 10 Triple-unders, Rx 30 DU (Scaled 60 singles + 15 attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

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

3-4 Overhead Squat

Build in weight over the course of the 8 sets.

*Record heaviest wt

B: Nancy (Time)

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

C: Metcon (Weight)

Every 2min, for 6min (3 sets):

10-12 Single Arm DB Row on bench