HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Back Squat

1x10 @65%

1x8 @75%

1x6 @80%

1x4 @85%

Rest as needed between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

Teams of 2 with one partner working at the time complete. Divide work as needed:

400m Run

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

10 Medicine ball Cleans (R+20/14, Rx 16/12)

*Record total rounds and reps together.

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean

Every 3 min for 18 min: 6 Sets

1 High Hang Clean High Pull +

1 High Hang Sq Clean +

1 Hang Sq Clean +

1 Sq Clean

Built up in Wt

B: Metcon (Time)

21 Dumbbell Thrusters (R+55/35, Rx 45/25)

Run, 400m

18 Dumbbell Thrusters

Run, 400m

15 Dumbbell Thrusters

Run, 400m

DO NOT DROP THE DUMBBELLS!!

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

In your team of 3, you should complete 3 full rounds each of:

50m OH walking lunges (R+45/35, Rx25/15 plate), same person will Sprint 100m

Max DB Power Cleans (R+55/35, Rx 45/25)

Max Burpees

In your team you should alternate between the exercises, so that each member will complete each exercise 3 times.

* One person each station. Partner A will lunge and run. This partner will determine the pace. Partner B will continue max DB PC until partner A returns. Partner C will perform max burpees until partner A returns. Record total number of Power Cleans and burpees. Also record your team’s finish time on the notes.

B: Metcon (No Measure)

3 Rounds

15 Ring Rows

60 Sec Face up Chinese Plank

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 20 to built up to todays 1RM of Deadlift.

B: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2 min for 20 min: (10 Sets) 2 Split Jerks

Built up in Wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 min

50 Double Unders (Scale 100 Singles +25 Attempts of DU)

50 Air Squats

15 Chest-to-bar Pull-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

A.

Every 8min, for 40min (5 sets) for times:

Row 500m

Run 400m

12 Burpee Box Jump-Overs (24″/20″)

12 Toes to Bar

12 Strict Handstand Push-Ups (Scale DB Strict Press)

*Scale down # of HSPU if needed

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3min, for 18min (6 sets):

3-Position Sq Snatch

(high hang, hang, then 2″ below the knee – pause for 2sec in each starting position)

Build over the course of the 6 sets.

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 12min of:

40 Double-Unders (Scale 80 Singles +20 Attempts of DU)

20 Supine Bar Rows

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 20min (10 sets):

Power Clean x 1.1.1

(rest 10sec between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B: Metcon (Time)

2 Rounds for times of:

30/20 Calories of Assault Bike or Rower

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

60 Goblet Squats

Rest half the time the 1st round took you. (Example: the 1st round took 4min, you would rest 2min)

*Men 30 cal/women 20cal

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

EMOM, for 8min:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then

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

1 Strict Shoulder Press

(take this as your opportunity to build to a new 1RM)

*Record new 1RM

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 4min of:

10 Push Jerk (R+135/95, Rx 115/75)

10 Chest-to-Bar Pull-Ups

Rest 4min, and when the running clock reaches 8:00…

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

10 Ring Dips

20 Russian Twists (R+20/14, Rx 16/12) (10 each side)

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

Every 2min, for 4min (2 sets):

10 Back Squat @ 70-75%

B: Metcon (Time)

In teams of 2, following each other but not passing 2 Rounds each of:

Row 500m

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back) with (R+55/35, Rx 45/25)

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

50ft DB/KB Walking Lunges (Down) Farmer’s Carry 50ft (Back)

*Partner B may begin rowing as soon as Partner A vacates the rowing machine.

*Record time together