HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Bulletproof shoulders

Abstravaganza

B: Metcon (Time)

In Teams of 2, complete:

3 Rounds for reps

AMRAP 2 mins

KB Swings (R+ 53/35, Rx 44/26)

Rest 1 min

AMRAP 2 mins

Front Squats (R+45/33, Rx 33/15)

Rest 1 min

AMRAP 2 mins

V-ups

Rest 1 min

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

Every 3min, for 24min (8 sets) of:

3-Position Sq Snatch

(above knee, below knee, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B: Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete rounds, perform AMRAP 8min of:

8 Deadlifts (R+ 225/155, Rx 165/125)

50 DU (Scale 100 singles+25 attempts)

*Record how many rounds and reps just you performed

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

4-6 DB Shoulder Press (work up to something heavy)

100m Farmer’s Carry (same wt as above)

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

4 Strict Pull-Ups

8 DB Push Presses (use wt you ended with from part A)

Rest 4min, and then . . .

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

15 Sit ups

15 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
*Elite=R+

HomeGrown CrossFit - Level 1 Group Class

DID YOU SIGN UP FOR THE 2016 CROSSFIT OPEN YET! IF NOT YOU NEED TO. ASK YOU COACH FOR MORE DETAILS

A: Warm Up (No Measure)

3 Rounds

10 Supine Ring Rows

45sec Side Plank each side

Rest 30sec

B: Front Squat

Take 10min to build to a heavy-ish Front Squat, and then…

Every 3min, for 15min (5 sets) of:

3-5 Front Squat (~90-80% 1RM)

C: Metcon (5 Rounds for reps)

EMOM, for 15min (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 KBS (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 20min to build to today’s heavy Split Jerk

B: Metcon (Time)

In teams of 2, with partners alternating complete rounds, complete 7 rounds each person of:

3 Power Cleans (R+135/95, Rx 115/75)

6 Shoulder to Overhead

3 Pendlay Row

HomeGrown CrossFit - Level 1 Group Class

SSFPD ONLY

A: Metcon (Time)

In teams of 2 complete

400m Run w/ something heavy

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

50 KBS (R+ 53/35, Rx 44/26)

50 Box Jumps (R+ 24/20, Rx 16/12)

400m Run w/ something heavy

B: Metcon (No Measure)

Classified cool down

HomeGrown CrossFit - Level 1 Group Class

DID YOU REGISTER FOR THE CROSSFIT 2016 OPEN YET?

A: Metcon (Time)

Rx+ teams of 2, Rx teams of 3

30 Toes to Bar (R+ as prescribed, Rx hanging leg raise)

60 DB Snatch (R+ 45/35, Rx 40/20)

90 Wall Balls (R+ 20/14 Rx same)

120 Tuck Jumps

90 Wall Balls

60 DB snatch

30 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternate to complete AMRAP 20min of:

10 KB Goblet Carry Alternating Reverse Lunges (R+53/35, Rx44/26)

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Record how many rounds and reps completed as a team.

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

15min to Establish today’s 1-RM Sq Clean & Split Jerk

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min: Increasing Reps

2 Power Clean & Push Jerk (R+115/75, Rx 95/65)

4 Alt Pistols

4 Power Clean & Push Jerk

8 Alt Pistols

8 Power Clean & Push Jerk

16 Alt Pistols