HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

Every 2min, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press

(if you make 5 reps, increase the load until you establish a strong 3-RM)

Toes-To-Bar

Station 2 – 10-15 Toes to Bar

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

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

15 Pull-Ups

50 Double-Unders (Scale 100 singles +25 attempts)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 20min (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles,

work up to something heavy)

Weighted Pull-ups

Station 2 – 2-3 Weighted Pull-Ups

B: Metcon (Time)

3 Rounds

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

10 Burpee Box Jumps (R+24/20″, Rx20/16"

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of two, with one partner working at a time, partners alternate rounds to complete AMRAP 30min of:

5 Push-ups

10 KBS (R+70/53, Rx 53/44)

15 Squats

250m Run

*Record total rounds you and your partner completed

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

Every 3min, for 18min (6 sets):

2-4 Overhead Squat (95-90% 1RM)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

10 Pull-Ups

10 Alt One-Arm DB Snatches (R+55/35, Rx 45/25)

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

R+

25 Box Jumps 24/20"

50 Ring Rows

75 Abmat Sit ups

100 DU

2.5 K Run

100 DU

75 Abmat Sit ups

50 Ring Rows

25 Box Jumps

Rx

10 Box Jumps 20/16"

25 Ring Rows

50 Abmat Sit ups

200 Singles

1Mile Run

200 Singles

50 Abmat Sit ups

25 Ring Rows

10 Box Jumps

SCALED

5 Box Jumps 16/12"

15 Ring Rows

25 Abmat Sit ups

100 Singles

1000m Run

100 Singles

25 Abmat Sit ups

15 Ring Rows

5 Box Jumps

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

2min each station SKILL WORK for 18mins total:

1) Max Muscle-Ups

(OR 3 Ring Rows + 3 Low Ring Muscle Up Progression w/ dip if possible)

2) Handstand Walking

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

3) 60sec L-Sit Hold accumulated time b/t boxes

B: Metcon (5 Rounds for reps)

Against a 2min running clock, complete AMRAP of:

3 Shoulder to Overhead (R+135/95, Rx 115/75)

6 Front Rack Alt Forward Lunges

9 Hang Power Cleans

MAX Burpees

Rest 2min b/t sets, and complete a total of 5 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
4 Rounds

6-8 DB Bulgarian Split Squat (each leg)

60 Plank Hold on Rings (Externally rotate hands)

Rest 1min

B: Metcon (Time)

5 Rounds

5 DB Complex* (R+55/35, Rx 45/25)

10 Toes to Bar

*One rep of the DB Complex =

Start from the plank with DB in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

DB Power Clean

Front Squat x 2 reps

Push Press x 2 reps

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 15min and build to a heavy, but not necessarily 3-RM Deadlift (~90% 1RM)

B: Metcon (Time)

In teams of two, alternate rounds and complete 7 rounds each person of:

5 Deadlift*

5 R+ C2B Pull-Ups, 5 Rx pull ups

*Load with approximately 65-70% of today’s heavy triple from part A.

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 BB Push Press

3-5 Wt. Supinated-Grip Pull-Ups

Rest 1min

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

ETC…

1 Wall Ball

10 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200m Run

100 DB Hang Power Clean & Push Jerk (R+45/25, Rx 35/15)

200 Squats

100 Burpees

1200m Run

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.) (Example-Partner A Runs a 400m, Partner B Rest, Partner A Rest Partner, B Runs 400m.)