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HomeGrown CrossFit - Level 1 Group Class
A: Power Snatch
Every 2min, for 12min (6 sets of):
2-3 Power Snatch
Build over the course of the sets to today’s heaviest double or triple.
B: Metcon (Time)
10 Power Snatch (R+115/75, Rx 95/65)
20 Burpees Over Bar
20 Power Snatch
40 Burpees Over Bar
20 Power Snatch
20 Burpees Over Bar
10 Power Snatch
HomeGrown CrossFit - Level 1 Group Class
A: Bent Over Row
Every 2min, for 6min (3 sets):
10-12 DB Single Arm Bent over Row on Bench (10-12 each arm)
B: Metcon (3 Rounds for reps)
AMRAP 3min
Increase by 1 rep of each movement
1 Power Clean (R+95/65, Rx 75/55)
1 Front Sq
1 Thruster
2 Power Clean
2 Front Sq
2 Thruster
3 Power Clean
3 Front Sq
3 Thruster ...etc.
Rest 2min and complete 3 Rounds total.
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
EMOM for 6min:
Min 1 – 3-4 Ring Lean Away Pull-Ups (Scale Negative Pull ups on bar = jump up, 3sec count down)
Min 2 –50ft Bottom’s Up Kettlebell Carry
*50ft=length of the gym, pull-up bar to wall ball wall
*Record KB wt
B: Metcon (Time)
5-3-1-3-5
MU (Scale Ring Rows and Dips)
50-30-10-30-50
Air Squats
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Spend 5 mins working on each:
ring transitions for the muscle up
skin the cats
B: Metcon (AMRAP - Rounds and Reps)
In teams of two, partners alternate exercises to complete:
AMRAP 20 mins
20 Shoot Throughs (R+ 12", Rx 20" box)
20 Renegade Rows (R+ 45/25, Rx 35/15)
20 DB Snatches (R+ 45/25, Rx 35/15)
HomeGrown CrossFit - Level 1 Group Class
OPEN 16.2
A: 16.2 (AMRAP - Reps)
Workout 16.2 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women
B: Metcon (AMRAP - Reps)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.
Stop at 20 minutes.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.
Stop at 20 minutes.
C: Metcon (AMRAP - Reps)
Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 155 / 105 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 185 / 115 lb.
Stop at 20 minutes.
Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 75 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 145 / 95 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 185 / 125 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 205 / 135 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 235 / 155 lb.
Stop at 20 minutes.
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
3 Rounds
500m Run
10 Hip Extensions
500 Row
B: Metcon (AMRAP - Rounds and Reps)
In teams of 3, alternate sets to complete AMRAP 12min of:
3 Push Press (R+155/105, Rx125/85)
6 Box Jump-Overs
9 KBS (R+53/35, Rx44/26)
*Only one person works at a time
HomeGrown CrossFit - Level 1 Group Class
A: Split Jerk
Every 2min, for 16min (8 sets) of:
1 Split Jerk
Build over the course of the 8 sets to today’s heavy single.
B: Metcon (Time)
21 Burpees
15 Thrusters (R+115/75, Rx 95/65)
9 Chest to Bar Pull-Ups
800m Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
HomeGrown CrossFit - Level 1 Group Class
A: Squat Clean
Take 15min to build to today’s 1RM Sq Clean or Power Clean
B: Metcon (Weight)
EMOM for 15min:
Min 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Min 2 – 200m Run (4x50m)
Min 3 – R+ 20 Ring Dips
(modify ring dips to number that can be performed in 45sec or less)
*Record wt of Power Clean
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (AMRAP - Rounds and Reps)
In teams of 5, with only one teammate allowed per station, complete AMRAP 30min of:
Station 1 – 300m Row
Station 2 – R+30/Rx15 Push-Ups
Station 3 – 30 Box Jump Overs
(R+24/20″, Rx20/16")
Station 4 – 30 KB Goblet Squats (R+53/35, Rx44/26)