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)

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)