HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

1x10 @70%

1x8 @75%

1x6 @85%

1x4 @90%

Rest as needed between sets

B: Metcon (Time)

50 Deadlifts (R+135/95, Rx 115/75)

40 Hang Power Cleans

30 Shoulder-to-Overheads

20 Power Snatches

10 Bent Over Barbell Rows

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 12min (3 Rounds)

Station 1-Max Muscle-Ups 45sec

(OR 3 Rolls to Candlestick + 3-4 Low Ring Muscle Up Progression)

*Record total reps of mu.

Station 2-45sec Handstand Walk / Box Walks /Holds

B: Metcon (Time)

5 Rounds for time of:

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

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

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 15 min to work on mobility.

B: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*Scale this to 3 Rounds if needed

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In a team of 4 with only one person working at a time. Team members A & B complete AMRAP 7 min:

100m sprint

5 burpees

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

5 pull ups

After the 7mins AMRAP are up, the whole team rests 3min then switch stations!

Immediately,

Then, after both pairs have completed both 7min AMRAP, the whole team completes:

100 Power Snatches (R+95/65, Rx 75/55) for time.

*Record total Rounds and reps together from AMRAP and write in note the final time after the snatches.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

5 Sets of 3 Reps

Use the heaviest weight you can for each set.

Rest as needed between sets.

B: Metcon (Time)

5 Rounds for time of:

50 Double Unders (Scaled 100 Singles + 25 Attempts)

25 Cal R+ Bike, Rx Rower

50 Ab Mat Sit-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

3 Rounds

10 DB Rows (each arm

10 wt Sit up

45 Sec side plank hold (each side)

Rest 1min

A: Metcon (Time)

3 Rounds

10 DB Rows (each arm

10 wt Sit up

45 Sec side plank hold (each side)

Rest 1min

B: Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Scale HSPU to DB Strict Press

*Scale Pistols with a plate behind heel, or use a box

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Take 12min to build to a 1-RM Strict Wt Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

If you can't do a wt. pull up use the lightest band possible.

B: Metcon (Time)

1000m Row

-- then --

3 Rounds of:

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

15 Push Press (R+95/65, Rx 75/55)

9 R+ Muscle-up ring or bar, Rx Chest to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Every 3 min for 15 min: (5 Sets)

2 Snatch Pulls + 1 Snatch High Pull + 1 Squat Snatch

*Built up in Wt

B: Metcon (Time)

B.

In teams of 3 Relay Race Style.

For time 4 Rounds (each):

Row 400m

Run 400m

Example Team member A rows 400m, team member B runs 400m, and team member C rests. Then, team member A run 400m, team member C rows 400m, and team member B rests, etc. The workout is completed when each member of the team has rowed and run the full 1600m during the 4 rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Front Squat

EMOM for 7min

2 Front Squats @80-85%

keep the same wt for all sets

B: Metcon (Time)

4 Rounds for time of:

10 Overhead Squats, (R+155/105, Rx125/85)

20 Box Jumps, (R+30/24,Rx24/20″)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

For time in teams of 3:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (R+135/95, Rx 115/75)

100 Toes to Bar

50 Squat Cleans

75 Burpees over Bar

100 Calorie Row

*One team member working at the time. Break up work as needed.