HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Metcon (Weight)

3 sets of 10 reps each; work up to something heavy

DB Curls (tempo 2031)

DB Bent Over Rows (tempo 2031)

*Record DB Curl Wt.

B: Metcon (AMRAP - Rounds and Reps)

Then, 20 minute AMRAP with a partner

50 med ball situps (20/14)

40 mountain climbers

30 box jumps (24/20)

20 pullups

100m sprint (each)

HomeGrown CrossFit - Level 1 Group Class

CrossFit Games Open 16.2 (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 - 15 @ 135# / 85#

*Round 2 - 13 @ 185# / 115#

*Round 3 - 11 @ 225# / 145#

*Round 4 - 9 @ 275# / 175#

*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

B: CrossFit Games Open 16.2 Scaled (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 - 15 @ 95# / 55#

*Round 2 - 13 @ 115# / 75#

*Round 3 - 11 @ 135# / 95#

*Round 4 - 9 @ 155# / 115#

*Round 5 - 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

C: CrossFit Games Open 16.2 Masters 55+ (AMRAP - Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 - 15 @ 115# / 65#

*Round 2 - 13 @ 135# / 85#

*Round 3 - 11 @ 155# / 105#

*Round 4 - 9 @ 185# / 125#

*Round 5 - 7 @ 205# / 145#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Shoulder Press

4 sets of:

8-10 Single Arm DB Strict Press (each arm)

Rest 1min

*Build up to something heavy

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

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

10 Alt OH Step Reverse Lunges

10 Burpees Over the Barbell

Metcon

C: Metcon (Weight)

EMOM 6min:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – Bottom’s Up KB Carry x 100ft (50 Left & 50 Right arm)

*50ft=pull up bar to wall ball wall

*Record heaviest KB wt

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

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

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

One set of:

Max Unbroken Back Squat @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

B: Metcon (5 Rounds for time)

Every 4min, for 20min (5 sets) for times:

250m Run

20 Walking Lunges w/ one KB/DB (R+70/53, Rx 53/44)

(The same distance that you lunge Suitcase Carry the same wt back)

*Alt hands as needed

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Metcon

A: Metcon (Weight)

Take 12min to build to a 1-RM Strict Wt Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

Metcon

Metcon (AMRAP - Reps)

When the clock hits 12 minutes…

AMRAP 3min

Strict Pull-Ups (any grip)

Note 2 scores: best successful 1-RM in first 12 min, and number of reps achieved in the 3min – and if comfortable doing so, in the notes also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.

Metcon

B: Metcon (Time)

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips

Chest-to-Bar Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

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

2-3 Front Squat

Build over the course of the 8 sets to today’s heaviest triple.

Metcon

B: Metcon (Time)

3 Rounds

400m Run

30 Double-Unders (Scaled 60 singles + 15 DU Attempts)

20 Deadlifts (R+155/105, Rx125/85)

10 Front Squats

HomeGrown CrossFit - Level 1 Group Class

A: Warm-up (No Measure)

YOGA

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

SKILL WORK:

Spend 5 mins each working on:

Skin the cat or muscle up practice

Handstand work

Metcon

B: Metcon (AMRAP - Reps)

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

AMRAP 25 minutes

50 abmat situps

40 KB deadlifts (R+ 70/53, Rx 44/35)

30 alternating v-ups

20 KB goblet squats (R+ 70/53, Rx 44/35)

10 man makers (R+ 25/15, Rx 20/10)

Run 250m together

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (4 Rounds for reps)

4 Rounds for max reps of:

60 sec of KBS (R+70/53, Rx 53/44)

Rest 60sec

60 sec of Push-Ups

Rest 60 sec

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

Rest 60 sec

60 sec of Push Press (R+115/75, Rx 95/65)

Rest 60 sec

Perform in teams of two, one partner working for the full 60 sec, then resting and supporting their teammate for 60 sec. Record scores individually.

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (4 Rounds for time)

Every 10min, for 40min (4 sets), complete the following as quickly as possible:

Run 800m

15 Strict Handstand Push-Ups

15 Strict Pull-Ups

15 Strict Ring Dips

*If you can do not complete the required reps -5 reps from each movement and run faster. Keep -5 reps from each movement until you can complete all required reps.

Metcon

B: Metcon (Weight)

EMOM for 6 minutes:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – Bottom’s Up KB Carry x 100ft (50 Left & 50 Right arm)

*50ft=pull up bar to wall ball wall

*Recored wt of KB