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)

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 10min (5 sets):

20 Walking Lunges

*Build up and go heavier then last time

B: Bench Press

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

4-6 Bench Press

*Build up and go heavier then last time

C: Metcon (Time)

40/30 Cal Rowing

30 Thrusters (R+115/75, Rx 95/65)

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Run 1000m

40 Alt DB Snatches (R+55/35, Rx 45/25)

40 Toes to Bar

Run 800m

20 Alt DB Snatches

20 Toes to Bar

Run 400m

10 Alt DB Snatches

10 Toes to Bar

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BREAKE!

B: Metcon (Weight)

2 Rounds:

6-8 Single Arm Landmine Rows (6-8 each arm)

Rest as needed

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

3 Front Squat @ 32X1

Try and have all set 80-95%

Build to today’s heaviest triple at the prescribed tempo – 3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning the next rep.

B: Metcon (3 Rounds for time)

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

10 Strict Pull-Ups

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

50 Air Squats

*Record time each round

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

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

Split Jerk

*Set 1 – 3 reps @ 50-60%

*Set 2 – 3 reps @ 60-70%

*Set 3 – 2 reps @ 70-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 1 rep @ 80-85%

*Sets 6-8 – 1 rep @ 85-90%

(focus on perfect footwork and mechanics)

*Record heaviest

B: Metcon (Time)

3 Rounds:

400m Run

15 Push Presses (R+135/95, Rx 115/75)

15 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 3min, for 24min (8 sets):

Deadlift

*Set 1 – 4 reps @ 50-60%

*Set 2 – 4 reps @ 60-65%

*Set 3 – 3 reps @ 65-70%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 75-80%

*Set 6 – 2 reps @ 80-85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – Test 5-RM and record this set

*NO ROUNDING YOUR BACK

B: Metcon (Time)

For time:

1000m Run

40 Chest-to-Bar Pull-Ups

30 Strict Handstand Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, with only one person working at a time, complete:

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

400m Run*

80 Burpees

400m Run

20 Tire Flips

400m Run

80 Burpees

400m Run

100 Wall Ball

*Both athletes perform the run at the same time.

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Every 2min, for 24min (12 sets):

1 Push Press

Build over the course of the 12 sets to today’s heavy.

B: Metcon (Time)

For time:

1000m Row

50 Shoulder to Overhead (R+115/75, Rx 95/65)

C: Metcon (No Measure)

3 Rounds, not for time:

5-6 Bent-Over Barbell Rows

30 V-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for time)

Every 8min, for 40min (5 sets) of:

800m Run

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

12 Supine Bar Rows

Note times for each set, and add them for total working time.

B: Metcon (No Measure)

8-10 Hawaiian Squats (8-10 reps per side)

45-60sec Hollow Hold/Rocks