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)

HomeGrown CrossFit - Level 1 Group Class

A: 17.3 (AMRAP - Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 95/65lb.

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 135/95 lb.

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 185/135 lb.

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 225/155 lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 245/175 lb.

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

5 Back Squat @ 70+% of your 1-RM

*Keep wt the same across and light if you are doing the Open

B: Metcon (2 Rounds for reps)

Against a 5min running clock, complete:

500m Row

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

Max HR Push up

*Record Max HR Push ups each round

Rest 5min between sets, and complete a total of 2 Rounds.

*Take it easy for the Open tomorrow. Do Not Be Sore!!!

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Every 3min, for 15min (5 sets) of:

2-3 Push Press

*Try and build up to 85%-95% 1R

B: Metcon (Weight)

In teams of 2, alternate rounds to complete 4 Rounds each of:

10 Ground to Overhead

10 Box Jump Overs

400m Run

Choose weight that is challenging for partners to move without rest through the ten reps.

*Record wt.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 18min (3 sets of each):

Station 1 –1-2 Rope Climb ascents

Station 2 –Max unbroken Strict Handstand Push-Ups

Station 3 – 10-20 Alternating Pistols

*Record total max HSPU

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 10min of:

5 Chest to Bar Pull-Ups

10 Ring Dips

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds, not for time, of:

3-5 Bar Muscle-Ups (Scale use band or C2B Pull ups)

5-7 KB or DB Snatch (each arm) (Build to today’s heaviest)

30-40 DU (Scale 60-80 Singles +15-20 Attempts of DU)

*Record snatch wt. and note KB or DB

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Compare passed results

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, complete:

100 Pull-Ups

300m Farmer’s DB/KB Carry (heavy, swap weights as often as needed) (3x100)

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

300m Farmer’s Carry

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

300m Farmer’s Carry

Partition the reps however you would like.

HomeGrown CrossFit - Level 1 Group Class

A: 17.2 (AMRAP - Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men 50#/Women 35#

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, with only one partner working at a time, complete 3 Rounds each of:

Row 500m

8 Front Squats (R+ 225/155, Rx 165/125) – from the ground)

followed immediately by…

In teams of 3, with only one partner working at a time, complete 3 rounds each of:

Row 500m

8 Front Rack Reverse Alt. Step Lunges (4 each leg (R+135/95, Rx 115/75)

*Know your limits. Do not be sore for tomorrows Open workout.