HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

Every 3min, for 36min (3 rounds of each):

Station 1 – 50/35 Calories Row

Station 2 – 50 Double-Unders (Scale 100 Singles +20 Attempts of DU) + 20/15 Strict Handstand Push-Ups

Station 3 – Run 400m

Station 4 – 20 Toes to Bar + 20 Push Presses (R+95/65, Rx 75/55)

*Record total reps per round. If you make the run under 1:45 you get 5 reps. Anything after =0.

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Deadlift

*Set 1 – 6 reps 70%

*Set 2 – 4 reps 75%

*Set 3 – 2 reps 80%

*Set 4 – 6 reps 85%

*Set 5 – 4 reps 90%

*Set 6 – 2 reps 95%

Rest 2min between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B: Metcon (Time)

3 Rounds:

20 Pull-Ups

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)

Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft

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

Minutes 5-6, 11-12 & 17-18:

45sec L-Sit Hold b/t boxes accumulated time

A: Metcon (No Measure)

Every 2min, for 18min:

Minutes 1-2, 7-8 & 13-14: Max Muscle-Ups in 45sec

(OR 3-4 Rolls to Candlestick + Low Ring Muscle Up Progression)

Minutes 3-4, 9-10 & 15-16: Handstand Walk 50ft

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

Minutes 5-6, 11-12 & 17-18:

45sec L-Sit Hold b/t boxes accumulated time

B: Metcon (AMRAP - Reps)

Against a 3min running clock, complete:

400m Run

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

Rest 3min

Repeat for a total of 3 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

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

100 Burpees

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

100 Box Jump Overs (R+30/24,Rx24/20″)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:

Burpees – DB extended overhead

DB Ground to Overhead – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

3 Rounds of:

4-6 Bench Press @ 20X1. Try 90-85% 1RM for all sets)

8 Single Arm DB Bent Over Row (8 each arm)

Rest 60sec

For BP 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. Also build up on Rows

*ALWAYS HAVE A SPOTTER FOR BP!

B: Metcon (Time)

5 Rounds of:

500m Row/Run

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

You can also perform this with a partner, start with one on Row/Run, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

*Record in notes if with a partner

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

3 Rounds

6-8 Deadlift @ 85-80%1RM

Rest 20 seconds

20 Unbroken KBS (as heavy as possible)

Rest 2min

B: Metcon (Time)

1000m Row

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

25 Toes to Bar

100 Double-Unders (Scale 200 Singles +50 Attempts of DU)

25 Toes to Bar

25 Thrusters

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min of:

8 Strict Handstand Push-Ups or L-Seated DB Presses

8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min of:

15 Ring Dips

15 Box Jump-Overs (R+30/24,Rx24/20″)

Rest 4 minutes, and then…

C: Metcon (Distance)

AMRAP 4min of:

Max 100m sprints

HomeGrown CrossFit - Level 1 Group Class

A: Clean

Every 2min, for 20min (10 sets):

1 Sq Clean

Build over the course of the 10 sets to today’s 1-RM.

B: Metcon (AMRAP - Rounds and Reps)

“Five-Minute Capacity Test”

AMRAP 5min:

5 Squat Cleans (R+95/65, Rx 75/55)

10 Burpees Over the Barbell

Rest 5min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min:

5 Squat Cleans (R+95/65, Rx 75/55)

10 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Note 6 Rounds of 6 different movements each 5min. One time though with a continuous running clock, perform the following:

0:00 – 1000m Row

5:00 – 75 Shoulder to Overhead (R+115/75, Rx 95/65)

10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Wall Ball (R+20/14, Rx 16/12)

20:00 – 75 Box Jump Overs (R+24/20″, Rx20/16")

25:00 – 800m Run

*Record the time it took you to perform each of the 6 movments

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3

1600m Row (divided anyway). Two people must be in the plank the entire row.

20 Wallball each person (divided anyway only one person works at a time)(R+20/14, Rx 16/12) – 10′ target

40 Unison Situps (arms interlaced)

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison KB Swings (R+53/36, Rx 44/26)

20 Hang Squat Cleans each person (divided anyway only one person works at a time) (R+95/65, Rx 75/55)

40 Unison Mountain climbers

20sec holds each person chin over pull up (grip anyway you want)

40 Unison Mountain climbers

20 Hang Squat Cleans each person (divided anyway only one person works at a time)

40 Unison KB Swings

20 Ring Rows each person (divided anyway only one person works at a time)

40 Unison Situps (arms interlaced)

20 Wallball each person (divided anyway only one person works at a time)

1600m Row (divided anyway). Two people must be in the plank the entire row.