HomeGrown CrossFit - Level 1 Group Class

A: Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Elite=R+

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 12min:

Min 1-2 & 7-8: 1-2 Rope Climb ascents (Scaled 3-6 Rope K2E)

Min 3-4 & 9-10: 30sec L-Sit Hold accumulated time

Min 5-6 & 11-12: Max Handstand Walk (Scaled wall runs

B: Metcon (Time)

4 Rounds

14 Alternating DB Snatch (R+55/35, Rx 45/25)

14 R+Toes2Bar, Rx Knees2Elbows, Scaled Hanging leg lifts

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

4-6 Pause Front Squats @ 31X1

~85-90%1RM

Build to today’s heaviest at the prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for reps)

3 Rounds

Against a 3min running clock, complete…

Row 500m

Max DB Ground to Overhead (R+55/35, Rx 45/25)

*Use 2 DBs

Rest 3min between sets.

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 20min to build to today’s 1-RM Power Clean

B: Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings (R+70/53, Rx 53/44)

Push-Ups

Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

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

3-5 Push Press 85-95%1RM

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

B: Metcon (5 Rounds for reps)

EMOM 15min

Minute 1 – Row 200/150m or 15/10 Calories of Assault Bike

Minute 2 – 10 Handstand Push-Ups (Scale 10 DB presses)

Minute 3 – 40 Double-Unders (Scale 80 Singles +20 Attempts of DU)

*men 200m row/women 150m row

men 15cal bike/women 10cal bike. Record total reps each round.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3, with only one teammate per station, complete AMRAP 30min

Station 1-

10 Box Jumps (R+30/24,Rx24/20″)

5 Pull-Ups

Station 2-

10 Burpees

5 DB Ground to Overhead (R+45/25, Rx 35/15)

*Use 2 DBs

Station 3-

250m Run w/Med Ball (R+20/14, Rx 16/12)

Teammates can only rotate after the running partner returns. Record total rounds and reps.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Take 15-20min to build to today’s 1-RM Snatch

B: Metcon (Time)

5 Shoulder to Overhead (R+185/135, Rx155/115)

10 Power Cleans

15 Burpees Over the Barbell

500m Run

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

4 Rounds

6 Pause Front Squats @ 31X1

Rest ~1min b/t sets

All 4 Rounds should be heavy, working sets. ~85%1RM

Prescribed tempo – 3sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (AMRAP - Rounds and Reps)

Against a 10min running clock, complete the following:

Row 1000m

immediately followed by…

AMRAP:

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

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

20 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Min 1-2, 7-8 & 13-14: Max Muscle-Ups(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Min 3-4, 9-10 & 15-16:Max Handstand Walk

(Scale Handstand Wall Runs if you don’t have handstand walks yet)

Min 5-6, 11-12 & 17-18: 45sec L-Sit Hold accumulated time b/t boxes

B: Metcon (5 Rounds for reps)

Every 5min, for 25min (5 sets), AMRAP 3min

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400m

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2min, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

6 Sets

3-Position Snatch (high hang, mid-thigh, then from the floor)

Rest ~1min

Build over the course of the 6 sets. Record wt from floor.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

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

7 Box Jumps (R+24/20, Rx20/16″)

7 Toes to Bar