HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Set 1: 5 reps @65%

Set 2: 4 reps @75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @95%

Set 7: 1 rep @101%

Set 8: 1 rep @ 101+%

Rest ~1min between sets

*Record Set 8

B: Metcon (Time)

5 Rounds

250m Run

15 Pull-Ups

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

EMOM 15min

Min 1 – 40 Double-Unders (SCALED 80 Singles +20 Attempts of DU)

Min 2 – 6-8 R+ Strict L-Seated Pull-Ups, Rx Strict pull ups SCALED Strict Pull ups w/ a band

Min 3 – 3-4 R+&Rx Wall Walks= chest on ground to chest on wall (SCALED walk up half way or inchworm on ground)

*Record total reps per round

B: Metcon (4 Rounds for time)

4 Rounds against a 2min running clock of:

100m Run

10 Toes to Bar

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

Rest 2min between sets.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Snatch

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

1 Hang Sq Snatch + 1 Sq Snatch + 1 Overhead Squat

*Start at your 55% HSS and build up

*WORK WORK WORK ON TECHNIQUE MORE THEN LOAD

*Record your heaviest HHS

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min:

5 Power Snatches (R+135/95, Rx 115/75)

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

4 Rounds

6-8 DB Front-Foot Elevated Split Squat (use a 12" box) *Build up in wt.

8-10 Ring Push-Ups

Rest ~60sec

*At the top of each ring push up externally rotate hands

*Record Elevated Split Squat wt.

B: Metcon (4 Rounds for reps)

4 Rounds for max reps against a 3min running clock of:

Run 400m

Max Reps DB Complex (R+55/35, Rx 45/25)

(DB complex= push-up, power clean, push press)

Rest 2min

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

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

1 Sq Snatch 80-95%

*Build over the course of the 10 sets. Try and end ~80-95%

B: Metcon (Time)

5 Rounds

5 Power Snatches (R+115/75, Rx 95/65)

10 Overhead Forward Step Lunges

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

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

Run 800m (as a relay)

50 Strict Pull-Ups

100 Push Presses (R+95/65, Rx 75/55)

150 Alt Reverse Lunges w/ a KB/DB in Goblet (R+53/35, Rx44/26)

100 Push Presses (95/65 lbs)

50 Strict Pull-Ups

Run 800m

*The 800m Run has to be brocken down into 100m sprints each person. When 800m is completed together, you are done.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

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

500m Row/Run

5 Thrusters (R+155/105, Rx125/85)

10 Burpees Over the Barbell

B: Metcon (No Measure)

5 Rounds:

45sec of Front-Leaning Rest on Rings

Rest 15sec

45sec of Face-Up Chinese Plank (Face Up Chinese Plank - Set yourself with your heels on one bench and your shoulders on the other and assume a fully extended plank position with focused engagement on your gluteals and abdominals)

Rest 75sec

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Take 15min to build to a new 1RM Push Press

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Rx53/35, SCALED 44/26)

HomeGrown CrossFit - Level 1 Group Class

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 – 4 reps @ 90+%

Rest ~1min between sets.

8 Record Set 6

B: Metcon (Time)

For time:

1000m Row

immediately followed by…

5 Rounds

10 Strict Toes to Bar (SCALED Strict Knees2Elbows)

12 Box Jump-Overs (R+30/24, Rx24/20″)

immediately followed by…

800m Run

HomeGrown CrossFit - Level 1 Group Class

A: Bent Over Row

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

6-8 Single Arm DB Bent over Rows on Bench (6-8 each arm)

*Build up in wt.

*Record heaviest set

*Use the time between sets to stretch calves and hip flexors.

B: Metcon (Time)

5 Rounds

250m Run

25 Abmat Sit ups

2 Rope Climbs (SCALED 4 Rope Knee2Elbows)