HomeGrown CrossFit - Level 1 Group Class

A: Split Stance Romanian Deadlift

This exercise for the posterior chain. This is a hybrid between a traditional Romanian deadlift and a single leg RD.. The front leg does the majority of the work while the back leg provides stability. This could be used as a progression to learn the single leg RDL, or as a means to get a unilateral training effect with heavier loads. The closer together your feet are, the harder it will be.
4 Rounds

6-8 Split Stance Romanian Deadlift (each leg) @ 4011

*Prescribed tempo – 4sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep. Build up

L-Sit x 60sec

(if you cannot hold for 60sec unbroken, accumulate the time in as few sets as possible)

Rest 60 seconds

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

“Dissecting Kelly”

In teams of 2, complete AMRAP 30min of:

400m Run

30 Box Jumps (R+24/20, Rx20/16″)

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

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls , and Partner B will run 400m – and so on for 30min.

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15min to build to a heavy-ish Power Clean

B: The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Power Cleans (R+135/95, Rx 115/75) Pick up each set where you left off the previous set – it’ll make tracking your results much easier.

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds of:

5 Shoulder Press

Build to today’s heavy-ish 85%-90%

10-15 Toes to Bar (Try unbroken or a lower number unbroken ever time, work on transition)

Rest 1min

B: Metcon (Time)

For time:

1000m Row

800m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10min to work on Pistols and progressions

B: Metcon (5 Rounds for reps)

5 Rounds max reps of:

60sec of Pistols/Single-Leg Squats (Left)

60sec of Pistols/Single-Leg Squats (Right)

Rest 60sec

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

Rest 60sec

60sec of Double-Unders

Rest 60sec

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10min to work on Bar Muscle ups or kipping pull ups or butterfly or C2B

B: Metcon (Time)

5 Rounds for time of:

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

12 Hang Power Cleans

9 Front Squats

6 Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
5 Rounds

6-8 DB Bulgarian Split Squat (each leg)

*Build to today’s heavy-ish

Max Unbroken Ring Push-Ups

Rest 45sec

B: Metcon (4 Rounds for reps)

4 Rounds for max reps of:

45sec Hollow Holds (No reps to count here)

45sec of Rest

45sec of Burpees

Rest 45sec

45sec of V-Ups

45sec of Rest

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

“Reps for Rescue”

In teams of 2, compete :

400m Run

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

100 Pull-Ups

100 Hang Power Cleans (R+95/65, Rx 75/55)

100 Box Jumps (R+24/20, Rx20/16″)

400m Run

*Teammates partition reps as needed but perform the 400m run together. One person working at a time.

HomeGrown CrossFit - Level 1 Group Class

A: 17.5 (Time)

10 rounds for time of:

9 thrusters, 95/65 lb.

35 double-unders

Scaled

10 rounds for time of:

9 thrusters, 65/45 lb.

35 single-unders

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Take 12-15min to work on

Sq Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B: Metcon (Time)

5 Rounds for time of:

3 Power Snatches (heavy if you are not doing the Open)

12 Supine Bar Rows

*Note time and weight used in notes.