HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Power Clean

Every 2min, for 24min (6 sets of each):

Station 1 – 1 Hang Power Clean +1 Power Clean +1 Sq Clean

(build to today’s heavy!)

Station 2 – 10-15 Ring Dips reps @ 2111

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

B: Metcon (3 Rounds for reps)

Against a 3-min running clock, complete as many rounds through the following ladder:

1 Hang Power Clean + 1 Front Squat

1 Hang Power Clean + 2 Front Squats

1 Hang Power Clean + 3 Front Squats

Rest 3min between sets, and complete a total of 3 Rounds

Recommended weights -(R+155/105, Rx125/85)

*Record total reps for each rounds

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

With a partner, Complete for time. One partner works at the time.

250m Partner Carry

100 V-ups

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

100 Walking Lunges with Ball overhead (R+20/14, Rx 16/12)

100 Kness to elbows

200 DU (Scale 400 Singles +100 Attempts of DU)

100 Push Presses (R+45/25, Rx 35/15)

100 Supermans

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

100 Reverse Burpees

250m Partner Carry

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 4,

AMRAP 30min:

400m Run

Box Jump Overs (R+30/24,Rx24/20″)

Burpee Pull-Ups

Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns. Record total rounds and reps together.

HomeGrown CrossFit - Level 1 Group Class

Metcon (No Measure)

HAPPY THANKSGIVING GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 3min, for 12min (4 sets):

20 Walking Lunges with DB or KB

*Go as heavy as possible each set

B: Metcon (AMRAP - Reps)

Tabata Row for Calories

Rest 60sec

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

Rest 60sec

Tabata Burpees

Rest 60sec

Tabata Hollow Holds or Rocks

Rest 60sec

Tabata Bike for Calories

*Perform 8 sets of 20sec of work and 10sec of rest for each “Tabata” movement, and rest 60 sec before moving on to the next movement.

*Record total reps

C: Metcon (No Measure)

3 Rounds

8-10 Single-Arm DB/KB Row each side

10 Single-Leg Glute Bridges each side

Rest 60sec

Weightlifting

OLY CLASS ONLY 6:30-8:00PM

Power Clean

60/3 (70/3)/2

Push Press(if time)

(60/4)/4

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

5 Rounds:

5 Bench Press @ 20X1

Rest 2min between sets and use that time to work mobility and prepare for part B.

Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

4 Rounds

10 Ring Dips

20 Toes to Bar

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

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

4 Rounds:

4-6 Deadlift @ 21X1

Rest 30sec

12-15 Handstand Push-Ups (consecutive or accumulated)

Rest 1min

Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (Time)

In teams of 2, partners alternate rounds to complete

5 Rounds each of:

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

100m Run

*Record ending time together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

"Butts n Guts"

10 each leg banded kick backs with a quarter pulse

10 each side banded Pallof press

B: Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP

With a partner, one person performs 2 reps at a time to complete:

40 deadlifts (Rx115/75)

40 abmat situps

40 jumping squats

40 alternating v-ups

Run 250m together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

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

Station 1 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 2 – 10-12 Supine Ring Rows

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 45-60sec of Handstand Walking – (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (Time)

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

Thrusters (R+135/95, Rx 115/75)

Burpees Over the Barbell

*After each round 3 Rope Climbs (OR 3 Rope K2E)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

B: Metcon (Time)

Run 800m

30 Ground to Overhead (R+155/105, Rx125/85)

Run 800m