HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15min to build to today’s “heavy-ish” Power Clean. Then use this wt for the Part B.

B: Metcon (Weight)

EMOM, for 24min (12 sets of each):

Even Min –2 Power Clean

Odd Min – 250m Run

Score your successful lifts in pounds. For example, if you made 21 power clean out of the 24total reps @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Metcon (No Measure)

OLY CLASS ONLY 6:30-8:00PM

Snatch Pull to Hip + Snatch

60/2 70/2 80/2 (85/2)5

Clean High Pull + Hang Clean Below the Knee

60/2 70/2 80/2 (85/2)5

No Feet Power Jerk

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Against a 4-min running clock, perform the following for max reps:

Run 500m

max Push-Ups

Rest exactly 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

10 Box Jumps (R+24/20, Rx20/16″)

10 Pull-Ups

Rest exactly 4min, and then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

10 Burpees

10 Thrusters (R+95/65, Rx 75/55)

Rest exactly 4min, and then..

Metcon (AMRAP - Rounds and Reps)

AMRAP 4min

30 Double-Unders (Scale 60 Singles +15 Attempts of DU)

15 Push Press (R+95/65, Rx 75/55)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest ~2min between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

10 KBS (R+53/35, Rx44/26)

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In Teams of 4 with one person working at a time. AMRAP 40min

100 Burpees (the rest of the team in a plank position and rotate until you finish the reps)

100 Box Jumps (R+ 24/20," Rx 20/16") (the rest of the team in a holding superman position and rotate until you finish the reps)

100 Cal Row (all the rest of the team holds a plate overhead (Rx 45/25, Rx 15/10)

100 DB Snatch (R+45/25, Rx25/15) (the rest of the team in a squat position and rotate until you finish the reps)

100 DB Push Jerk (R+ 45/25, Rx 25/15) (hanging on the pull up bar and rotate until you finish the reps)

*Record rounds and reps together.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Clean

Every 3min, for 18min (6 sets):

Sq Clean x 1.1.1.1

(rest 10sec between each single)

*Build up in wt.

B: Metcon (Time)

3 Rounds

50 Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates )

20 OHS (R+75/55, Rx 65/45)

15 Pendlay Row

Rest 2min

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

In teams of 4, complete 5 Rounds for max reps/calories of:

60sec of Cal Rowing

60sec of DB Man-Makers (R+55/35, Rx 45/25)

60sec of Barbell Thrusters (R+75/55, Rx 65/45)

Rest 60sec

Teams get one erg, one set of DB and one barbell. Team members rotate through the three work stations at 60sec intervals. Post total score (calories rowed and reps completed).

*Man-Marker=push up, L arm row, R arm row, sq clean thruster

*Record total Reps together for each round.

HomeGrown CrossFit - Level 1 Group Class

A: Front Rack Lunge

Every 2min, for 20min (5 sets) of:

Station 1 – 8-10 Front-Racked Alt Reverse Lunges (each leg)

*Build up in wt.

Handstand Push-ups

Station 2 – 60sec of Max Strict Handstand Push-Ups

B: Metcon (Time)

4 Rounds

10 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts

15 Box Jumps (R+30/24,Rx24/20″)

20 Single Arm Alt KBS (R+53/35, Rx44/26)

Metcon (No Measure)

OLY CLASS ONLY 6:30-8:00PM

Floating Snatch Pull + Floating Snatch

60/2+2 70/2+2 (75/2+2)5

Power Clean + F.S. + Jerk

60/3+2+1 70/3+2+1 (75/3+2+1)5

Clean RDL

(85/3)4

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch

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

B: Metcon (Weight)

EMOM 20min

Even min – 30sec of Rowing (for max meters)

Odd min – 3 Sq Snatch @ 70-80% of today’s 1RM

*Record wt used

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 2, with only one partner working at any time, AMRAP 25min of:

100 DU (Scale 200 Singles +50 Attempts of DU)

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

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

40 Burpees

20 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Spend 15 minutes building to today's heavy single Push Press

B: Metcon (AMRAP - Rounds and Reps)

Then partner AMRAP 15 minutes:

250m Run together

20 DB one-arm overhead reverse lunges (R+ 35/20 Rx 25/15)

40 Renegade Rows (one arm at a time)

60 DUs (scale 10 attempts and 20 singles per person)

Run 250m together. Then Partner A does 10 OH reverse lunges (5 each leg) then partner B does 10. Next Partner A does 20 renegade rows (10 each arm) then Partner B does 20. Then Partner A does 30 DU then Partner B does 30. Run and repeat. Happy new year!!