HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2min of Ring Muscle-Ups (Scale Dips)

Rest 1min

2min of Alternating Pistols

Rest 1min

2min of Strict Handstand Push-Ups (or Scale L-Seated DB Press)

Rest 1min

2min of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 1min

2min to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible, in b/t boxes)

*Record totals reps. L-sits are not recorded

B: Metcon (AMRAP - Reps)

EMOM 21min:

Min 1 – 10-15 KBS (R+70/53, Rx 53/44)

Min 2 – 8 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

Min 3 – 10 Toes to Bar

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Every 2min, for 14min (7 sets)

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

*Record your 7th set

B: Metcon (Time)

800m Run

30 Pull-Ups

30 Front Squats (R+175/115, Rx145/95)

30 Supin Bar Rows (hands anyway you want)

800m Run

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

5 Rounds

3 Push Press

Rest as needed

Build to today’s heaviest triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

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

9 Push Presses (R+185/135, Rx155/115)

9 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Clean

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

1 High Hang Sq Clean + 1 Hang Sq Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today

B: Metcon (Time)

1000m Row

20 Hang Power Cleans (R+185/135, Rx155/115)

100 Double-Unders (Scale 200 Singles +50 Attempts of DU)

HomeGrown CrossFit, HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min

400m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

*Record total rounds and reps together.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 sets of each

5 Dragon Flags/Front Lever

10 Prone Bench Rows

Rest 30s

B: Metcon (Time)

Starting in the "athlete corral" in teams of 2, one partner completes one round then tags the 2nd partner. You must physically tag before you can go.

3 Rounds for time:

1 round each

20 DB snatches (R+ 55/45, Rx 30/20)

100m sprint

1 round each

20 Alt V-ups

100m

2 bar muscle ups (scale: C2B pullups, band optional)

100m sprint

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

5 Rounds

6 Deadlift

Build load over the course of the 5 sets.

B: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
SCALE 3/4 BW

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

Take 10min to practice Split Jerk Footwork

Every 2min, for 10min (5 sets):

1 Split Jerk

Build to today’s heavy single.

B: Metcon (Time)

3 Rounds

15 Push Press (R+135/95, Rx 115/75)

15 Strict Pull-Ups (any grip)

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

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 10min (5 sets):

20 Alt DB Walking Lunges (R+60/40, Rx 50/30)

*Build up today's heavy

Weightlifting

B: Bench Press

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

4-6 Bench Press

Build over the course of the 5 sets to something heavy for today.

Weightlifting

C: Metcon (Weight)

3 Rounds

8 Single-Arm DB Row on Bench (8 each arm)

Accumulate 1min Hollow Holds/Rocks

*Build up on the DB rows and record heavist

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, perform 3 Rounds each for time of:

Men 800/Women 650m Row

Run 400 Meters

20 Toes to Bar (Scale 15 K2E)

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400m run. You can not pass teammate.

*Record finishing time for team