HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Six sets of:

Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest ~1min between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Toes to Bar

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

10 KB Single Arm Over Head Alt Step Ups (5 on each arm) (R+20/16, Rx 16/12")

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 15min to build to today’s heavy Split Jerk

B: Metcon (4 Rounds for reps)

Against a 2min running clock, complete:

Row 250m

Max Push Press (R+115/75, Rx 95/65)

Rest 2min between sets, and complete a total of 4 sets.

HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Metcon (1 Rounds for reps)

Against a 4min running clock, perform the following for max reps:

Run 500m

Max Rep Push-Ups

Rest 4min, and then . . .

B: Metcon (AMRAP - Reps)

AMRAP 4min of:

10 Box Jumps (R+24/20″, Rx20/16")

10 Pull-Ups

Rest 4min, and then . . .

C: Metcon (AMRAP - Reps)

AMRAP 4min of:

5 Bar over Burpees

5 Thrusters (R+95/65, Rx 75/55)

Rest 4min, and then . . .

D: Metcon (AMRAP - Reps)

AMRAP 4min of:

30 Double-Unders (Scale 60 Singles + 15 Attempts)

3 MU (Scale 3 Ring Rows + 3 Dips)

Rest 4min, and then . . .

E: Metcon (AMRAP - Reps)

Against a 4min running clock, perform the following for max reps:

Run 500m

Max Rep Push-Ups

HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Metcon (AMRAP - Rounds and Reps)

With a partner complete:

AMRAP 20 mins

100 DUs

50 air squats

40 KB swings (R+ 53/35 Rx 44/26)

30 box jumps R+ 24/20" Rx 20/12)

20 toes to bar (scale: hanging leg raise)

10 burpees

B: Metcon (No Measure)

Cash out, not for time:

2x

10 Pilates double leg stretch (for abs)

10 Supermans

Then,

Tabata bicycle kicks

()

HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Deadlift

3 Rounds

6-8 Deadlift (~75-80% 1RM)

Rest 60sec

5-10 Ring Dips

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 60sec

B: Metcon (Time)

In team of two complete

3 Rounds

500m Row

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

30 Ring Rows

*In team of two with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the PS and RR.

HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Metcon (AMRAP - Reps)

In teams of two, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:

1) 60sec of Rope Climb (Scale 3 Rope K2E)

60sec of Rest

2) 60sec of Jump Split Lunges

60sec of Rest

3) 60sec of Battle Ropes (any way you want)

60sec of Rest

4) 60sec of Wall Walks

60sec of Rest

5) 60sec of Anchored Sit-Ups

60sec of Rest

One partner works for the entire 60sec, and then rests while their partner works for 60sec. Each partner will cycle through until they complete each station 3 times. Start at any station and complete in the order written. Record your total reps, no rep count on battle ropes.

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

3 Rounds

6-8 Bench Press (80-75% 1RM)

Rest ~30sec (SPOT YOUR PARTNER)

R+ 10-12 Dynamic Push-Ups on plates

Rx 10-12 Push-Ups

Rest 1min

*Dynamic Push-Ups on plates (two 45lb plates total, jump hands on plates (wide), then jump hands on ground (narrow). Ever push up counts as a rep.

B: Metcon (4 Rounds for reps)

Against a 4min running clock, perform the following:

500m Run

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

Max Reps Unbroken Pull-Ups

Rest 1min between sets, and complete a total of 4 Rounds (20min total).

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
3 Rounds

8-10 Bulgarian Split Squat

Rest 30sec

8-10 Single-Arm Trap 3 Raises

Rest 30sec

B: Metcon (Time)

15-12-9

Thrusters (R+135/95, Rx 115/75)

Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

5 Rounds

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 2min

B: Metcon (Time)

3 Rounds

100 DU (Scale: 200 singles + 50 Attempts)

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

20 Box Jumps (R+24/20″, Rx20/16")

Rest 2min

HomeGrown CrossFit - Level 1 Group Class