HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

4 Rounds:

30 Squat Clean (R+95/65, Rx 75/55)

20 Strict HSPU

1 min Plank

20 Box step up over wt DB (R+45/25, Rx 35/15) Box (R+24/20, Rx20/16″)

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

HomeGrown CrossFit - Level 1 Group Class

Mobility

Take 15 min to work on mobility.

B: Metcon (6 Rounds for reps)

Every 5 min for 30 min:

250 m Run

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

12 Toes to bar

15 Ring Rows

*Record total reps each round. The 250m run = 0 reps. Sorry

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

3 Sets of 10 Reps

Rest as needed

Built up in wt

B: Metcon (Time)

5 Rounds

12 Shoulder to OH (R+115/75, Rx 95/65)

16 Alt Jumping Lunges

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

24 Abmat Sit Ups

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Take 20min to find your 1 RM Squat Snatch

Set 1: 50% 1RM

Set 2: 60% 1RM

Set 3: 70% 1RM

Set 4: 75-87% 1RM

Set 5: 90-93% 1RM

Set 6: 100%+ 1RM

Rest as needed between sets.

B: Metcon (Time)

3-6-9-12-15

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

*Run 250 m after each round.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 Complete:

100 – 90 – 80 – 70 – 60 – 50 – 40 – 30 – 20 – 10

Cal Row

Burpees

Alternate 10 reps at a time until done

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Accumulate 5min in Hanging L-Sit (b/t boxes)

Accumulate 5min in Handstand

B: Metcon (Time)

5 Rounds:

20 V-ups

15 Box Jumps (R+24/20, Rx20/16″)

10 Overhead Squats (R+135/95, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scaled (75/55)

B: 2k Row (Time)

Max Effort 2k Row

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

EMOM for 15 mins.

1 Hang Squat Snatch + 1 Squat Snatch

*Built up in Wt.

*Record Hang Sq Snatch

B: Metcon (Time)

3 Rounds

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

10 Power Clean & Jerks (R+185/135, Rx155/115)

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

5 Sets

5 Reps

Start at your 70% of 1RM

Use the heaviest weight you can for each set.

*Rest as needed between sets.

*Record heaviest

B: Metcon (AMRAP - Reps)

EMOM for 12 mins:

8-10 Russian Kettlebell Swing (R+53/35, Rx44/26)

5 Handstand Push-ups

*Record total reps at end

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Every 3min for 15 min

10 Back Squats

Built up in wt.

B: Metcon (3 Rounds for reps)

AMRAP 5 mins:

250 m Run

5 DB Manmakers (R+45/25, Rx 35/15)

(Manmakers: push up, row left, row right, squat clean into a thruster)

Rest 2 min and Repeat for a total of 3 rounds

*Record Manmakers each round