HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
3 Rounds of:

8 Bulgarian Split Squats (8 reps each leg)

*Build up in wt.

and

5 Pronated-Grip Strict Pull-Ups (3sec count up and down, if you cant do a strict pull up, jump up and 3sec count down)

B: Metcon (Time)

75 Double Unders (Scale 150 Singles +25 Attemps)

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

25 Burpees

50 Wall Balls

75 Double Unders

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Clean

Every 90sec, for 12min (8 sets):

4 Halting Clean Deadlift +1 Hang Sq Clean

(Pause for 2sec at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the 8 sets.

B: Metcon (AMRAP - Reps)

AMRAP 10min of:

1 Power Clean (R+185/135, Rx155/115)

1 Front Squat

1 Shoulder to Overhead

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: DB Bench Press

4 Rounds of:

8 Single-Arm DB Bench Press (8 reps each side)

Rest 1min

*Build up wt.

B: Metcon (AMRAP - Reps)

3 Rounds of:

60sec of Max Reps Strict Supinated-Grip Pull-Ups

Rest 60sec

60sec of Hollow Holds

Rest 60sec

60sec of R+Max Distance Handstand Walk or Rx Nose-to-Wall Handstand Hold

Rest 60sec

*Record total reps of pull ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

FARM DAY

HomeGrown CrossFit - Level 1 Group Class

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

B: Metcon (No Measure)

C & J

Work on form not wt

HomeGrown CrossFit - Level 1 Group Class

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
With JUDGE, The Open standards

*@ 10ft

B: Metcon (No Measure)

Snatch

Work on form not wt

HomeGrown CrossFit - Level 1 Group Class

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
With JUDGE, The Open standards

*to get on the gym record board you need to do all Sq Cleans

*Please mark in the notes if you did sq cleans or power cleans

B: Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

HomeGrown CrossFit - Level 1 Group Class

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
With JUDGE, The Open standards

B: 2k Row (Time)

Max Effort 2k Row
or Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
With JUDGE, The Open standards

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
or Mobility

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

100 DU

90 deadlifts (95/65)

80 alt reverse lunges

70 hang power cleans

60 air squats

50 Pendlay rows

40 toes to bar

30 shoulder to overhead

20 pullups

10 hspu