HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 85% x 2 reps

Rest 1min between sets.

Record set 5

B: Metcon (Time)

3 Rounds for time of:

Run 400m

20 Sledgehammer strikes (10 each side) you choose wt.

Run 400m

10 Ball Slams (R+ 40/20, Rx 20/10)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2min, for 24min (4 sets each) of:

Station 1 – 3 Wt. Strict C2B Pull-Ups

(goal is to establish a 3-RM by your fourth set)

Station 2 – 50+ Feet Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – 60sec L-Sit

(accumulate the time if you’re unable to maintain this position unbroken)

*Record wt for pull ups

B: Metcon (3 Rounds for time)

Against a 4min running clock, complete AMRAP of:

10 DB Turish Get ups (5 each side) (R+55/35, Rx 45/25)

15 Box Jumps (R+24/20, Rx20/16″)

20 Push-Ups

Rest 60sec between sets, and complete a total of 3 Rounds – a total of 12min of work.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Take 20-25min to establish today’s 1-RM Pause Back Squat @ 32X0

(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
(Rx men and women 45#)

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

4 Rounds

20 Step Walking Lunges with DBs

(use the heaviest DBs you can handle) Build wt.

30-45sec Side Plank Hold (each side)

Rest 60sec

B: Metcon (Weight)

For time:

400m Run

30 Front Squats (Heavy)

30 Box Jumps (High)

400m Run

*Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets. Record wt.

HomeGrown CrossFit - Level 1 Group Class

A: DB Bench Press

5 Rounds:

8-10 DB Single-Arm DB Bench Press @ 2011

Build wt.

12-15 Ring Rows @ 2111

Rest 45 seconds

B: Metcon (Time)

8 Rounds

30sec DB Alt Renegade Rows (R+55/35, Rx 45/25)

(push-up, row left, row right)

Rest 30sec

30sec DB Alt Single Arm Snatch

Rest 30sec

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 must complete the following for time:

50 Burpee Buy In (this must be completed before anything else)

200 Kettlebell Swings (R+53/35, Rx44/26)

200 Box Jumps (R+24/20, Rx20/16″)

2000m Row

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.

You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15-20min to build to today’s 1-RM Power Clean

B: Metcon (Time)

For time:

10 Power Cleans (R+155/105, Rx125/85)

100 Double-Unders

8 Power Cleans

80 Double-Unders

6 Power Cleans

60 Double-Unders

4 Power Cleans

40 Double-Unders

2 Power Cleans

20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

If you cant do DUs double all rep and do singles.

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
5 Rounds

9 DB Bulgarian Split Squat (each leg) @ 30X1

*build up

*Prescribed tempo – 3sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 10min of:

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

14 Kettlebell Swings (R+53/35, Rx44/26

7 T2B

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

5 Rounds

3-4 Deadlift @ 2111

Build up to ~90%

(let the barbell settle on the ground between every rep)

*Prescribed tempo – 1sec descent, 1sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

3 Rounds for time of:

Run 400m

15 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

5 Rounds

8 Bench Press ~80% Build up

10-16 Dynamic Plyo Med Ball Push-Ups

(if you need to scale don't do the plyo, stay on one side and/or go on knees)

Rest 1min

B: Metcon (Weight)

In teams of 2, with only one person working at a time, complete 5 Rounds each of:

250m Farmer’s Carry

*Carry the heaviest DB/KB you can handle in each hand.

*Record wt.