HomeGrown CrossFit - Level 1 Group Class

A: 5k Run (Time)

Max Effort 5k Run

B: Metcon (No Measure)

3 Rounds

20 V-ups

20 Supermans

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 3 min for 15 min ( 5 sets)

5 Deadlifts

*Built up in wt.

B: Metcon (Time)

3 Rounds

15 Front Squats (R+155/105, Rx125/85)

12 Toes-to-bars

10 Russian Kettlebell Swing (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Gymnastics Work

EMOM for 10 mins do:

3-7 Strict Pull-ups

3-7 Strict Ring Dips

B: Metcon (Time)

50-40-30-20-10

Double Unders

AB mat Sit ups

Scale

100-80-60-40-20

Singles Unders

AB mat sit ups

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3 min for 18 min: 6 Sets

2 Snatch High Pull + 2 Hang Squat Snatch

*Built up in Wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 mins

50 m Farmers Carry (DB or KB) (R+45/25, Rx 35/15)

10 Strict Handstand Push-ups

HomeGrown CrossFit - Level 1 Group Class

A: Push Jerk

Every 2min, for 12min (6 sets):

3 Push Jerk

*Build to today’s heavy triple.

B: Metcon (Time)

30-20-10 reps

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

Bar Facing Burpee

Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 35min:

400m Run

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

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

Team members will alternate tasks, with only one member working at any one time.

*Record total rounds & reps together

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Take 20 min to find todays 1RM of Squat Clean.

B: Metcon (Time)

Row 40/20 Cal (R+Bike/Rx Row)

30 Burpees

40 Alt DB Snatch (R+45/25, Rx 35/15)

50 Toes to bar

40 Alt DB Snatch

30 Burpees

Row 40/20 Cal (R+Bike/Rx Row)

*40 Cal Men /20 Cal Women

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2

4 Rounds

800m run

50 wall ball (R+20/14, Rx 16/12)

6 Rope climbs

25 Hang power Clean (R+115/75, Rx 95/65)

Athlete 1 runs the 800m while athlete 2 does 50 wall ball. When both are completed move to the rope climbs where you alternate reps. Once these are completed move the the hang power cleans where you can split the reps however you want. Once a round is completed the athlete who ran first is now completing the wall ball while the other runs.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

4 Sets

8 unbroken chin ups

8 Single Arm DB Shoulder Press (8 each arm) Built up in wt.

Rest 90 Sec

*Record DB Press Wt.

B: Metcon (Time)

5 Rounds

20 Goblet Squats (R+70/53, Rx 53/44)

15 Supine bar rows

20 V-ups

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Gymnastics

Take 15 min to work on muscle up / Bar muscle up / kipping pull ups.

B: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
* Scale it to Bar MU or Chest to Bar if needed

* Scale it to a Power Snatch + Overhead Squat if needed.

(Rx135/95, Scale 115/75)