HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

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

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

*Record the heaviest

B: Metcon (AMRAP - Reps)

AMRAP 12min of:

12 DB Alternating Reverse Lunges (R+55/35, Rx 45/25)

9 Toes to Bar

6 Strict Handstand Push-Ups

Rest 2min

AMRAP 6min of:

6 DB Alternating Reverse Lunges

3 Toes to Bar

1 Strict Handstand Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 2 must complete a total of 4 Rounds each as quickly as possible of:

4 Rounds each

Row 500m

—

4 Rounds each

5 Hand-Release Push-Ups

10 Box Jumps (R+24/20″, Rx20/16")

5 Hand-Release Push-Ups

10 Box Jumps

5 Hand-Release Push-Ups

10 Box Jumps

—

4 Rounds each

Run 400m

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500m Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

**TIME CAP 45MIN

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean

Every 90 sec, for 15min (10 sets):

1 Hang Sq Clean + 1 Sq Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

*Record heaviest HSC

B: Back Squat

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

8 Back Squat try and keep all sets @ 70-75% of 1-RM

C: Helen (Time)

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

“The Great Pumpkin”

Teams of Five, 30 min AMRAP

500m Run with “Pumpkin”

(Everyone must run 500m together with their pumpkin. Carrier pumpkin anyway you want)

250m Walking Lunge with Pumpkin

--Partners resting position holding pumpkin overhead walking with team 250m

100 Nailing the Coffin=Hammer Strikes

--Partners resting position Pumpkin Squats

100 Crossing the graveyard

--Partners resting position holding a plank

100 Wall Balls

--Partners resting position Pumpkin Russian twists

100 Pumpkin sit ups*

--Partners resting position holding a hollow body

50m Team Prowler Pushes*

--Partners resting position is cheering your team on

Notes:

* Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.

*Everyone carries a “pumpkin” — either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).

Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls.

*100 Reps assumes a 5 person team. If the team has more/less members, # of reps = 20 * # of teammates

*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping.

*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body

*Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 3min:

3 Pull-Ups

6 Burpees

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

Rest 3min between sets, and complete a total of 5 sets. Always start back at the top.

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

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

Bench Press @ 20X1 tempo

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:

400m Run

Accumulate 1min Barbell Holds Over Head (R+115/75, Rx 95/65)

*At the end of the workout every time you dropped the bar add 3 strict Toes to Bar or Hanging Knee Raises. Everyone will have to drop to the bar a least 4 times so that is 12 Strict Toes to Bar.

**ALL T2B is done at the end and doesn't count in your time.

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

5 Rounds

10 Back Squat

5 DB/KB Turkish Get ups (5 each arm)

10 Single Arm Landmine Rows (10 each arm)

10 Heavy KBS

10 DB Shoulder Press

*Try and do all set unbroken and build up if possible. Share racks as needed for the Back Sq. Try and end your Back Sq at ~75%+ 1RM

*Rest as needed b/t sets but no more then 1min.

*Record BS

HomeGrown CrossFit - Level 1 Group Class

A: Snatch Balance

Take 15min to build to a heavy Snatch Balance

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min:

7 Toes to Bar

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

Rest 3min

AMRAP 7min:

3 Toes to Bar

10 Wall Ball

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Every 2min, for 16min (8 sets):

3-Position Sq Clean

(high hang, mid-thigh, and then from the floor)

*Record heaviest Sq Clean from the floor

B: Metcon (AMRAP - Reps)

In 12min, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

*Record total reps of PC not push ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

“Beach Muscles”

In teams of two, with only one partner working at a time, complete the following for time:

1600m Relay Run (alternating 400 meters)

immediately followed by…

20 Rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600m Relay Run (alternating 400 meters)