HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Heat #1- 9:00AM

Recruit (Beginners): 0-6 months of Cross Fitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

B: Metcon (Time)

Heat #2 -9:30AM

Petty Officer (Intermediate): 6-12 months of Cross Fitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

C: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Heat #3 -10:00AM

Master Chief (Elite): 1+ years of Cross Fitting or other high intensity workout regimen on a consistent basis.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 sets of 10 each with a 2220 tempo

Prone behind-the-neck band pulls

Rest 30s

DB front raise

Rest 30s

B: Metcon (Time)

250m run

30 Mtn climbers

500m run

60 Alt V-ups

1000m run

60 Alt V-ups

500m run

30 Mtn climbers

250m run

C: Metcon (No Measure)

Spend 5min rolling out (especially the muscles involved in Murph--lats, chest, IT band).

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

30sec of Ring Muscle-Ups

Rest 30sec

30sec of Push-Ups

Rest 30sec

30sec of Toes to Bar

Rest 30sec

*Record total reps

*NOTE: You can only hit the RX button if you performed all movements exactly how it is written above. That means you performed all ring muscle ups with no assistance, no bands or jumping. You performed every single push-up with your chest making contact with the ground, not just your quads or stomach. For toes to bar both toes come in contact with the pull-up bar at the same time, every single time. Be strict and precise with your movements. You are only cheating yourself!

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Overhead Squat

5 sets of:

3 Overhead Squat

Rest as needed

Build over the course of the 5 sets to today’s heavy triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min:

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

6 Overhead Squats

9 Burpees Over the Barbell

12 Pull-Ups

*THERE ARE NO RACKS IN THE WILDERNESS.

*Protect your hands. Be reday for MURPH ON MONDAY MAY 30TH. Sign up for a Level & Time (SEE WHITEBOARD)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 3, with ONLY ONE partner working at a time, complete 3 Rounds each of:

Row 500m

8 Front Squats (R+ 225/155, Rx 165/125 – from the ground)

followed immediately by…

In teams of 3, with TWO partner working at a time, complete 3 Rounds each of:

Row 500m

8 Thrusters (R+135/95, Rx 115/75)

*Your score is when the last team member is done. Cheer on your team.

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

A: Metcon (Distance)

10min work on Handstands

10-50ft Handstand Walk

(or Handstand Wall Runs if you don’t have handstand walks yet)

*Record max distance UNBROKEN

B: Metcon (Time)

500m Run

55 Deadlifts (R+ 225/155, Rx 165/125)

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

55 Strict Handstand Push-Ups

500m Run

HomeGrown CrossFit - Level 1 Group Class

Metcon

A: Metcon (No Measure)

Every 2min, for 12min:

Station 1: 2 Rope Climb

(if you don’t have a Rope Climb 6 Rope K2E)

Station 2: 45sec L-Sit Hold accumulated time b/t boxes

Station 3: Max DU in 2mins

Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders
*Record MAX DU UNBROKEN

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:

400m Run

R+15, Rx10 Strict Pull-Ups

15 Kettlebell Swings (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

Warm-up

FREE YOGA CLASS

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

5 minutes each of posture work

Alternate between rolling out lats and behind the neck band pulls

Alternate between lacrosse ball pec release and side-lying DB external rotation

B: Metcon (AMRAP - Rounds and Reps)

20 min AMRAP in teams of two with one partner working at a time.

40 Cal Row

40 Plank Hip Dips

40 Cal Row

40 Abmat Situps

40 Cal Row

40 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Clean and Jerk

Take 15min to build to today’s heavy Clean & Jerk

(This should be a Sq Clean & Split Jerk)

B: Metcon (AMRAP - Reps)

EMOM 15min (15 sets):

3 Ground to Overhead (R+135/95, Rx 115/75)

6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

*Record total reps

C: Metcon (Weight)

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

100m DB Farmer’s Carry (as heavy as possible)