HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

Every 2min, for 18mim (3 sets)

Minutes 1-2, 7-8 & 13-14:

R+&Rx 2-5 MU w/ a Pause at Receiving and Pause at Full Extension

(OR 3-4 Low Ring MU Progression + Dip Catch & Extension)

Minutes 3-4, 9-10 & 15-16:

R+&Rx 50ft Handstand Walk

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

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

45-60sec of L-Sit b/t Boxes or L-Sit Progression

*Record reps of MU or Low Ring MU Progression + Dip Catch & Extension each round

B: Metcon (5 Rounds for time)

Every 3min, for 15min (5 sets):

250m Run

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

*Record time each round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Teams of 2 with one partner working at a time

20 minute AMRAP:

100 DU

90 abmat situps

80 box jump overs (24/20)

70 wall balls (20/14)

60 mountain climbers

50 deadlifts (115/75)

40 pushups

30 pullups

20 pendlay row (115/75)

10 alternating high fives (Note: look at the elbow, must connect and make a kick ass sound!)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternate tasks to AMRAP 24min

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

10 Supine Bar Rows

250m Sprint

*Record total rounds together

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 1min between sets

*Record heaviest

B: Metcon (Time)

Complete rounds of 21, 15 and 9 reps of:

Front Squat (R+135/95, Rx 115/75)

Toes2Bar

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

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

1 Split Jerk

*Goal is to establish perfect footwork and mechanics.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

6 Ground to Overhead (R+135/95, Rx 115/75)

9 Strict Handstand Push-Ups (SCALE DB Press)

12 Ring Dips

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Romanian Deadlift

4 Rounds not for time

6 Romanian Deadlift

20 Supine Hamstring Curls with Medicine Ball

60sec Nose-to-Wall Handstand Hold (SCALE DB Holds Overhead)

*Build up Record heaviest wt for RDL

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

12 Russian KBS (R+70/53, Rx 53/44)

12 Alt Reverse Lunges with Kettlebell Goblet Hold

*Use a DB if you can not find the correct wt for you

HomeGrown CrossFit - Level 1 Group Class

A: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Protect your hands

DO NOT TEAR...

OR DO NOT TEAR AGAIN!

HomeGrown CrossFit - Level 1 Group Class

A: Warm-up (No Measure)

In teams of two, complete:

20 minute AMRAP of

20 partner plank hand claps (partners face each other in plank then clap left hands, then right hands)

30 Wall balls (R+ 20/14; Rx 16/12)

40 DB snatches R+45/35; Rx 40/20

50m Farmer's carry with DBs (one partner carries at a time, then switch)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 6min, for 30min (5 sets):

400m Run

12 Overhead Squats (R+155/105, Rx125/85)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (R+24/20″, Rx20/16")

B: Metcon (No Measure)

3 Rounds

10-12 Supine Ring Rows (5sec Eccentric Descent)

60sec Face-Down Chinese Planks

Rest 60sec

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

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

1 Halting Clean Deadlift + 1 Clean Pull + 1 Power Clean + 1 Sq Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

*Start @55% PC

*Record Heaviest PC

B: 500m Row (Time)

Max Effort 500m Row
3 Rounds

500m Row

Rest 3