HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

Every 2min, for 12min

1 Power Clean + 1 Squat Clean

*Start at 55% of your PC and climb up

*Record heaviest PC

B: Metcon (Time)

5 Rounds

250m Run

12 Front Squats (R+95/65, Rx 75/55)

12 Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

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

4-6 Strict Shoulder Press

*Use a heavy barbell 80-90% for all sets

**Use the remainder of your 3min to perform work on calf and/or hip flexor mobility.

B: Metcon (10 Rounds for time)

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

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

*If you do not finish in time rest one round and start back at PP.

*Record time each round and in notes record wt used.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, alternating complete rounds, AMRAP 25min of:

100m DB Farmer’s Carry (R+60/40, Rx 50/30)

10 Jumping Air Squats

10 Alt. Jumping Split Lunges (5 each leg)

*The DB wt represents the wt for 1 DB=R+ is two 60lb DBs)

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

*Record your total rounds together

B: Metcon (No Measure)

12min of Partner-Assisted Quad and Calf Smashing

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

4 sets of 8 Tempo DB front raise X131 (explode up, one second at the top, 3 second negative, 1 second at bottom)

Rest 30 sec

4sets of 8 Tempo DB curl X131

Rest 30 sec

B: Metcon (Time)

With a partner complete the following. Every time you break both partners do 5 burpees:

10 min AMRAP

10 toes to bar (R+ T2B; Rx hanging knee raise)

10 bear complex (R+ 95/65, Rx 45/33)

1 rep = deadlift, hang clean, thruster, back squat, behind the neck push press

Rest 2 minutes

Then,

10 min AMRAP

10 HSPU (R+ HSPU; Rx HSPU with one abmat, scale DB press)

10 hang power snatches (R+ 95/65, Rx 45/33)

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.