HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 Push Press ~90-85%1RM try and keep wt the same for all sets

3-5 Wt. Supinated-Grip Pull-Ups @ 2110

Rest 90sec

*Prescribed tempo – 2sec descent, 1sec hold in the bottom, 1sec up, then 0sec pause before beginning the next rep.

Try and keep wt the same for all sets.

Weighted Pull-ups

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips...etc.

1 Wall Ball

10 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

A: “Get A Grip” (Time)

Teams of 2 must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (R+95/65, Rx 75/55) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400m before he or she may receive the weight back from his or her partner.

*45min Time Cap

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Every 3min, for 24min (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

*Record the rep from the floor

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating complete rounds, perform AMRAP 8min.

8 Deadlifts (R+ 225/155, Rx 165/125)

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

*Record total round/reps together

HomeGrown CrossFit - Level 1 Group Class

A: Farmer's Carry

5 Rounds

4-6 DB Shoulder Press @ 2011

100m Farmer’s Carry

Rest 60sec

*Build up in wt. for both movements.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 4 minutes of:

4 Strict Pull-Ups

8 Push Presses (R+95/65, Rx 75/55)

Rest 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

15 KBS (R+70/53, Rx 53/44)

15 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

6 Power Snatches (R+115/75, Rx 95/65)

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

Rest 4min, and when the running clock hits 10:00…

Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

12 Alt Single-Arm DB Snatches (R+80/60, Rx 50/30)

12 Box Jump-Overs (R+30/24,Rx24/20″)

Rest 4min, and when the running clock hits 20:00…

Metcon (AMRAP - Reps)

AMRAP 6min

1000m Run

Max Burpees

Warm-up (No Measure)

OLY CLASS OLNY 6:30-8:00PM

Halted Snatch 60/2 70/2 (80/2)5

Halted Clean 60/2 70/2 (80/2)5

BTN Jerk 60/3 70/3 (80/3)4

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Take 10min to build to a heavy-ish Front Squat, and then…

*Prescribed tempo – 3sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (5 Rounds for reps)

EMOM for 15min (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

Minute 3 – 15 KBS (R+70/53, Rx 53/44)

*Record total reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Take 20min to build to today’s heavy Push Press

B: Metcon (Time)

In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

3 Power Cleans (R+135/95, Rx 115/75)

6 Push Presses

9 Push-Ups

*Record time together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

“Rabbit’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400m Run. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400m sprints and completed all four of the movements.

Movements:

Thrusters (R+55/45, Rx 45/33)

KB Swings (R+53/35, Rx44/26)

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

Box Jumps (R+24/20, Rx20/16″)

Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements, and total time in notes.

Prize: Pride

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

3 Rounds

6-8 Deadlift @ 2011

~75-85%1RM

*Try and keep wt the same for all sets

Rest 90sec

10-20 Ring Dips

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90sec

*Prescribed tempo – 2sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

3 Rounds

500m Row

15 Hand-Release Push-ups

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

Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

*Record finishing time for both of you

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 15-20min to build to today’s heavy Jerk

B: Metcon (AMRAP - Reps)

Against a 2min running clock, complete:

25/15 Calories of Assault Bike or Rowing

Max Push Press (R+115/75, Rx 95/65)

Rest 2min between sets, and complete a total of 4 Rounds.

*25cal for men and 15cal for women