HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Every 4min, for 24min (6 sets), for times:

400m Run

10-12 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

B: Metcon (No Measure)

10-15min of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Spend 10 minutes building to 3 reps at 1.5x bodyweight deadlift.

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

EMOM 12min:

1 Power Clean

*Set 1 – 60%

*Set 2 – 65%

*Set 3 – 70%

*Set 4 – 75%

*Set 5 – 80%

*Set 6 – 85%

*Sets 7-12 – 85+%

*Record heaviest set

B: Metcon (Time)

3 Rounds of:

10 Dumbbell Hang Sq Clean & Jerks (R+60/40, Rx 50/30)

50 Double-Unders (Scale 100 Singles +25 Attemps of DU)

C: Metcon (Weight)

3 Rounds of:

8 Bench DB Single-Arm DB Row

60sec Face-Up Chinese Planks

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (4 Rounds for reps)

EMOM, for 16min (4 sets):

Minute 1: 1-2 Wt Strict Pull-Ups (or 4 jumping negative pull ups)

Minute 2: 30sec of Strict Pull-Ups for Max Reps

Minute 3: 20 Walking Lunges with Overhead Plate Carry (R+45/35, Rx 35/25)

Minute 4: Rest

B: Metcon (Time)

10 Alt. Renegade Rows (R+60/40, Rx 50/30)(5 each arm)

20 Calorie Row

30 Single Arm Kettlebell Swings Left Arm (R+53/35, Rx44/26)

30 Single Arm Kettlebell Swings Right Arm

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

In teams of 3, complete 5 rounds each, for max reps, of:

Push-Ups

100m Farmer’s Carry (R+80/60, Rx 50/30)

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

*DO NOT DROP THE DB*

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100m farmer’s carry.

*As a team add up all push ups and wall balls

*DO NOT DROP THE DB*

Time cap: 25 minutes

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Push Press

5 sets of:

5 Push Press

Build over the 5 sets

Record heavist set

B: Metcon (Time)

5 Rounds:

400m Run

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

10 Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (10 Rounds for reps)

EMOM for 30min (10 sets)

Minute 1 – 30 Double-Unders

(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings (R+70/53, Rx 53/44

B: Metcon (Weight)

3 sets of:

8 Bench Single-Arm DB Row (8 each arm)

60-90sec Prone Plank Hold

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

10 ab rollovers

10 air squats

Rest 2 minutes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

10 alt v-ups

10 alt reverse lunges

Rest 2 minutes

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

10 clapping pushups

100m sprint

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

"Mamba”

AMRAP 18min

5 Ring Muscle-Ups

8 Power Cleans (R+185/135, Rx155/115)

24 Box Jumps (R+30/24, Rx24/20″)

*SCALE FOR MU=5 Strict C2B Pull ups + 5 Dips

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

Rest 1min between sets.

*Record Set 5-1rep @90%

B: Metcon (AMRAP - Reps)

EMOM for 6min:

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

6 Burpees Over the Barbell

*If you fail to complete your round within the 60 sec, continue and finish it in the following 60 sec period.

*Record total reps