HomeGrown CrossFit - Level 1 Group Class

This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.

A: Deadlift (Find 1 Rep Max DL )

20 Min to establish

NO ROUNDING

B: Metcon (Time)

4 Rounds

15 Pull-ups

10 Ring Dips

*Rx no bands on anything

*Scaled use bands

HomeGrown CrossFit - Level 1 Group Class

YOGA

A: (No Measure)

Get Flexible

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 10 minutes working on handstands:

Holds, pushups, walks, being inverted.

B: Metcon (AMRAP - Rounds and Reps)

With a partner, complete:

AMRAP 20 mins

100 DUs (SUB 100 singles+10 attempts)

90 Air squats

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

70 Sit-ups

60 Pullups (SUB kneeling ring pullups)

50 Box jumps (R+ 24/20", Rx 20/16)

40 Toes2Bar (R+ T2B, Rx Hanging leg raise)

30 Push press (R+ 45/33, Rx 33/15)

20 Squat cleans (R+ 45/33, Rx 33/15)

10 Handstand push-ups (SUB 1 minute handstand hold each)

HomeGrown CrossFit - Level 1 Group Class

TGIF

A: Push Press (5x10)

Use DB w/ a neutral grip

B: Metcon (Time)

1 Mile Ball carry (R+ 20/14, Rx 16/12)

20 Ball over burpees

800m Ball carry

15 Ball over burpees

400m Ball carry

10 Ball over burpees

250m Ball carry

5 Ball over burpees

25 min cap

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

5 Rounds Max Ring Row Holds

1 min rest between sets

(false grip, touch chest)

B: Metcon (Time)

60 CTB pull ups

EMOM

1 Squat Snatch (R+ 155/105

Rx 115/75)

*Start w/ 1 Sq Snatch

*For a SUB, we ENCOURAGE strict banded CTB pull ups instead of regular kipping pull ups, even if they need to use more bands.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

R+ max chin up hold/Rx max ring row hold (hands supinated)

100m sprint

*NO BANDS

B: Metcon (3 Rounds for weight)

In teams of 2

(ideally same strength level)

Work for 30 MIN or less

(Starting wt. R+ 115/85, Rx 75/55)

Go up in # every 2 min

R+ 20/10, Rx 10/5)

-Start with 1 snatch, if unable to complete 1 snatch

-Then perform 1 clean,

if unable to complete 1 clean

-Then perform 1 DL,

if unable to complete 1 DL you are DONE

*One person goes at a time, ideally one bar. Make sure you warm up each lift prior to starting. The goal is to lift max loads at each lift.

HomeGrown CrossFit - Level 1 Group Class

YOGA

A: (No Measure)

stretch it out

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In Teams of 2, with one partner working at a time, complete

AMRAP 25min

20 DB Snatch (R+ 20% of your body weight, Rx 15%)

20 Kettlebell deadlifts (R+ 70/53, Rx 44/35)

20 Push-ups

100m suitcase carry with the same DB (performed together, switch arm at 50m)