HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

Sq Clean and Split Jerk 10×1

*Stay in the 75-85% range

B: Metcon (Time)

40 Calorie Row

40 R+ GHD Back ext, Rx Supermans

40 Alt Pistols

HomeGrown CrossFit - Level 1 Group Class

A1: Push Jerk

7x (1 Push Press + 2 Push Jerks)

*Start at 70% of 1RM Push Jerk and work up

A2: Pull-ups

5x 5-7 R+ Strict Chest to Bar Pullups, Rx Strict Pullups

B: Metcon (3 Rounds for time)

3x 100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) perform each round for time

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Snatch

5x (1 Snatch Pull + 1 Hang Sq Snatch + 1 Sq Snatch)

*Stay in the 70-80% range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

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

800m Run

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×3 @ 80%

A2: Box Jumps

5×3

B: Metcon (AMRAP - Reps)

AMRAP 7…Climb the ladder…

3, 6, 9, 12, 15…

Hang Power Snatch (R+95/65, Rx 75/55)

Toes to Bar

B: Metcon (AMRAP - Reps)

AMRAP 7…Climb the ladder…

3, 6, 9, 12, 15…

Hang Power Snatch (R+95/65, Rx 75/55)

Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min as a team of 2 together complete

100 Front Squats (R+135/95, Rx 115/75)

80 Shoulder to OH

60 Front Rack Reverce Step Lunges

40 Pendlay Rows

20 Power Cleans

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 5 minutes for 5 Rounds…

400m Run

5 Deadlifts

10 Burpees Over Bar

*Start around 60% and add weight each round (if possible)

*The goal here is to keep all rounds within 10 seconds of each other

*Record final wt.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 5min for 5 Rounds

12 Alt DB Snatches (R+80/60, Rx 50/30)

10 Alt Step Single Arm DB OH Lunge

6 DB Single Arm Push Press (6 each arm)

* For the Lunges preform one round on your Left side and the next round on your Right side. Do more rounds on you non-dominant side.

B: Metcon (Time)

40 Toes to Bar

20 Power Snatches (R+155/105, Rx125/85)

HomeGrown CrossFit - Level 1 Group Class

A1: Push Jerk

7x (1 Push Jerk + 1 Split Jerk)

*Start at 70% and work up

A2: Pendlay Row

5×10

B: Metcon (AMRAP - Rounds)

AMRAP 10min

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

*Break up into 3 diffrent groups for each prowler. Have people in the same group on oppose side of the 50m line. As fast as possible each team member will sprint the prowler 50m. Keep rotating until 10min is up. Enjoy!

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Clean

5x (1 Clean Pull + 1 Hang Clean + 1 Clean)

*Stay in the 70-80% range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

1 Mile Run

30 R+ Chest to Bar Pullups, Rx Pullups

30 Wallballs (R+20/14, Rx 16/12)

B: Metcon (Time)

1 Mile Run

30 R+ Chest to Bar Pullups, Rx Pullups

30 Wallballs (R+20/14, Rx 16/12)

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×5 @ 75%

A2: Box Jumps

5x3

B: Metcon (Time)

18-12-6

Hang Squat Clean (R+135/95, Rx 115/75)

Toes to Bar