HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20 Walking Lunges

Build to today’s heavy-ish

B: Floor Press

Every 3min, for 9min (3 sets):

6-8 Dumbbell Floor Press

Build to today’s heavy-ish

*Main Muscle Worked: Triceps

C: Metcon (Time)

For time:

40/30 Cals of Assault Bike or Rowing

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

*Men 40 cal on bike or Rower Women 30 cal bike or rower

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2min, for 16min (8 sets):

3 Split Jerk

Build in load to today’s heavy triple (~90%), and for the first 3-4 sets, pause for 2sec in the receiving position.

B: Metcon (AMRAP - Reps)

For max reps/calories:

90sec of R+Assault Bike or Rx Rower

Rest 30sec

90sec of Burpees

Rest 30sec

90sec of Push Press (R+115/75, Rx 95/65)

Rest 30sec

90sec of DU

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 90sec, for 15min (10 sets):

2 Power Clean

Build to today’s heavy-ish double 95%.

A: Metcon (Time)

For time:

Run 400m

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

Run 400m

10 Power Cleans

Run 400m

5 Power Cleans

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, partners alternate tasks to complete 10 rounds of:

10 T2B

10 Burpee Box Jump Overs (R+24/20, Rx20/16″)

400m Run

Partner A will perform 10 T2B, then Partner B will complete 10 Burpee Box Jump-Overs, then Partner A will run 400m. When Partner A completes the 400m run, Partner B will begin the 10 T2B, and so on until the team has completed a total of 10 rounds together.

HomeGrown CrossFit - Level 1 Group Class

A: 17.4 (Time)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225/155 lb.

55 wall-ball , 20lb @ 10ft /14lb. @ 10-ft. target

55-calorie row

55 handstand push-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10-15min on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*If you are doing the Open walk through this workout. DO NOT TEAR, DO NOT BE SORE FOR TOMORROW, CONVERSATIONAL PACE! GO SLOW

HomeGrown CrossFit, HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

4 Rounds

4-6 Deadlift

Rest 1min

4-6 Dumbbell Shoulder Press

(establish today’s 5-RM ~ 90-85% for both movements)

Rest 1min

*Record DL

B: Metcon (Time)

For time:

Row 1000m

150 Double-Unders (Scale 300 Singles +100 Attempts of DU)

30 Strict Handstand Push-Ups (Scale Strict DB Press

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

For time:

30 Overhead Squats (R+135/95, Rx 115/75)

500m Run

30 Burpees Over the Barbell

500m Run

30 Shoulder to Overhead

500m Run

B: 500m Row (Time)

Max Effort 500m Row
Optional Finisher – For time:

500m Row

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

Take 20min to build to today’s 1-RM Sq Clean & Split Jerk

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternate rounds to complete AMRAP 9min of:

3 Power Cleans (R+185/135, Rx155/115)

6 Box Jumps (R+30/24,Rx24/20″)

9 Ring Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with only one partner working at a time, complete AMRAP 30min of:

100 Jump Split Alt Lunges

100 Burpee Box Jump Overs

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