HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

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

2-3 Strict Shoulder Press

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B: Metcon (7 Rounds for reps)

EMOM 21min (7 Rounds):

Min1 – 15 Russian KBS (R+70/53, Rx 53/44)

Min2 – 15 Push Press

(choose a weight that will challenge you in sets 4 & 5)

Min3 – 50 Double-Unders (Scale 100 Singles +25 Attempts of DU)

*Record total reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

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

Sq Clean x 1.1

(rest 10sec b/t singles)

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

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min:

5 Ground to Overhead (R+185/135, Rx155/115)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 3min, for 18min (6 sets), rotate through the following stations:

Station 1: – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope, work on 4 Rope K2E)

Station 2: – Freestanding Handstand Hold Work

(use wall assists to learn balance points and accumulate time upside down)

Station 3: – 10-15 Dragon Flag

*Record total reps of Rope climbs

B: Metcon (3 Rounds for reps)

3 Rounds, for max reps:

3min 25m sprints (Touch line w/ one hand)

2min of Strict Handstand Push-Ups

1min of Strict Pull-Ups

Rest 3min

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 2min, for 12min (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Record heaviest wt.

Then rest 2min before starting…

Back Squat

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

1 Back Squat 100-105%

B: Metcon (Time)

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

25 Toes to Bar

40 Wall Ball

20 Toes to Bar

30 Wall Ball

15 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, complete the following as quickly as possible, partitioning the reps as you see fit, only one person works at a time.

2000m Row

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

75 Pull-Ups

100 Burpee Box Jump-Overs (R+30/24,Rx24/20″)

75 Pull-Ups

50 Power Cleans

2000m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternating complete rounds, AMRAP 15min:

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

7 Thrusters

7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of 2, alternating complete rounds, AMRAP 15min:

9 DL (R+155/105, Rx125/85)

9 Push Press

9 Ring Dips

*Record all rounds combined

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

*Record heaviest wt

B: Metcon (Time)

3 Rounds:

500m Run

10 Hang Squat Cleans (R+155/105, Rx125/85)

10 Alt Front-Racked Reverse Lunges

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

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

Sq Snatch x 1.1

(rest 10 seconds between singles)

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

B: Metcon (Time)

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

10 Box Jump-Overs (R+24/20″, Rx20/16")

10 Power Snatches (R+135/95, Rx 115/75)

20 Box Jump-Overs

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

30 Box Jump-Overs

Athletes may only use one barbell, and must switch out their own weights.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 18min:

Station1: Max Muscle-Ups

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3 reps)

Station2: 50ft Handstand Walk

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

Station3: 45sec L-Sit Hold accumulated time (b/t boxes)

*Record how many MU total

B: Metcon (AMRAP - Reps)

Every 5min, for 25min (5 sets), AMRAP 3min:

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400m

R+ Max Reps of Bar Muscle-Ups – or –

Rx Chest-to-Bar Pull-Ups

– or –

Scaled Pull-Ups

Rest 2min, and repeat when the clock strikes the next 5min interval for a total of 5 sets.

Note in comments which movement you selected to perform for max reps.

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

3-4 Front Squat

Goal is to increase load used last time.

B: Metcon (Time)

1000m Run

75 KBS (R+53/35, Rx44/26)

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

C: Metcon (Weight)

EMOM 6min:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – 100ft Bottom’s Up Kettlebell Carry each arm (L arm down, R arm back)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record wt of KB