HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 3 min for 15 min: 5 Sets

1 Clean High Pull +

1 High Hang Power Clean +

1 Hang Power Clean +

1 Power Clean from floor Built up in Wt

B: Metcon (Time)

400 m Run

100 Push Press (R+75/55, Rx 65/45)

400 m Run

75 Push Press

400 m Run

50 Push Press

400 m Run

25 Push Press

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3:

1800m Row

One person must be in a plank the entire row.

40 Wallball each (relay style) (R+20/14, Rx 16/12)

40 Sit ups (arms interlaced)

20 Pull-ups Each (relay style)

40 KB Swings (R+53/35, Rx44/26) (relay style)

3x 250m Sprint (relay style)

40 Goblet Squats (R+53/35, Rx44/26) (relay style)

40 Burpees each (relay style)

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

5 sets of 3 reps

Rest as needed

*Build over the course of the 5 sets to today’s heavy triple.

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(Rx 225/155, Scaled 165/125)

HomeGrown CrossFit - Level 1 Group Class

A: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
(Rx 95/65, Scaled 65/45)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

Gymnast Metcon (Distance)

10min work on Handstands

10-50ft Handstand Walk

(or Handstand Wall Runs or Box walks if you don’t have handstand walks yet )

B: Metcon (AMRAP - Reps)

In teams of 2

5min AMRAP

Partner A run 400M

Partner B does Max Hang Power Cleans + Jerks (R+135/95, Rx 115/75) until A gets back then switch.

Rest 1 min .. and then :

5 min AMRAP

Partner A runs 400 M

Partner B does Max Front Squats from floor until A returns then Switch.

Rest 2 mint ... then REPEAT both AMRAPs.

*Record max C&J and max Front Sq totals together.

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch

Every 3 min for 18 min: 6 Sets

1 Snatch High Pull +

1 High Hang Power Snatch +

1 Hang Power Snatch + 1 Power Snatch

Built up in Wt

B: Metcon (Time)

1000m Row

30 Strict Pull ups

1000m Run

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Every 3min, for 6min (2 sets):

Back Squat x 1 rep @ 100+%

B: Metcon (Time)

5 Rounds

9 Box jumps (R+30/24,Rx24/20″)

15 Push ups

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2 with one partner working at the time complete AMRAP 30min of:

100 DU (Scale 200 Singles +25 Attempts of DU)

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

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

40 burpees

20 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Row 2000

50 Alt Pistol Squats

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

* Use 70% of 1RM if prescribed weight is too heavy.

B: Metcon (No Measure)

3 Rounds

20 Alt V-ups

60 sec plank holds

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Take 15 Min to work on any gymnastic skill.

B: Metcon (Time)

7 Rounds

5 Wall Walks

15 Box Jumps overs (R+24/20, Rx20/16″)

400m Run