HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

10 min

10-9-8-7….1 EMOM

Thrusters (R+95/65, Rx 75/55)

(increase # every min as see fit)

*Record heaviest wt

B: Metcon (Time)

6 Rounds

5 UNBROKEN Power Clean

(R+185/135, Rx155/115)

250m Run

*If the set is broken, run another 250m penalty

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 5 minutes each working on

-free standing handstands

-front/back levers, strict muscle ups, or skin-the-cats

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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

(work on form not wt)

HomeGrown CrossFit - Level 1 Group Class

A: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
men & women at 10ft

B: Metcon (No Measure)

Snatch work (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. The clean are Power cleans

B: Metcon (AMRAP - Reps)

DU work

try and find max UB

HomeGrown CrossFit - Level 1 Group Class

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
With JUDGE, you can only kip if you can do 5 strict, no ab mat handstand push ups

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 (AMRAP - Rounds and Reps)

In teams of two with one person working at a time, complete AMRAP 20 mins

100 DUs

80 KB DL (Rx 70/53)

60 alternating v-ups

40 jumping lunges

20 power cleans (Rx 95/65)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2min of Ring Muscle-Ups (Scale Dips)

Rest 1min

2min of Alternating Pistols

Rest 1min

2min of Strict Handstand Push-Ups (or Scale L-Seated DB Press)

Rest 1min

2min of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 1min

2min to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible, in b/t boxes)

*Record totals reps. L-sits are not recorded

B: Metcon (AMRAP - Reps)

EMOM 21min:

Min 1 – 10-15 KBS (R+70/53, Rx 53/44)

Min 2 – 8 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

Min 3 – 10 Toes to Bar

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

Every 2min, for 14min (7 sets)

Front 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 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

*Record your 7th set

B: Metcon (Time)

800m Run

30 Pull-Ups

30 Front Squats (R+175/115, Rx145/95)

30 Supin Bar Rows (hands anyway you want)

800m Run