HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternating complete rounds, AMRAP 15min:

7 Power Cleans (R+155/105, Rx125/85)

7 Thrusters

7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of 2, alternating complete rounds, AMRAP 15min:

9 DL (R+155/105, Rx125/85)

9 Push Press

9 Ring Dips

*Record all rounds combined

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

*Record heaviest wt

B: Metcon (Time)

3 Rounds:

500m Run

10 Hang Squat Cleans (R+155/105, Rx125/85)

10 Alt Front-Racked Reverse Lunges

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

Every 2min, for 20min (10 sets):

Sq Snatch x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B: Metcon (Time)

5 Power Snatches (R+155/105, Rx125/85)

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

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

20 Box Jump-Overs

15 Power Snatches (R+115/75, Rx 95/65)

30 Box Jump-Overs

Athletes may only use one barbell, and must switch out their own weights.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

Every 2min, for 18min:

Station1: Max Muscle-Ups

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3 reps)

Station2: 50ft Handstand Walk

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

Station3: 45sec L-Sit Hold accumulated time (b/t boxes)

*Record how many MU total

B: Metcon (AMRAP - Reps)

Every 5min, for 25min (5 sets), AMRAP 3min:

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400m

R+ Max Reps of Bar Muscle-Ups – or –

Rx Chest-to-Bar Pull-Ups

– or –

Scaled Pull-Ups

Rest 2min, and repeat when the clock strikes the next 5min interval for a total of 5 sets.

Note in comments which movement you selected to perform for max reps.

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

3-4 Front Squat

Goal is to increase load used last time.

B: Metcon (Time)

1000m Run

75 KBS (R+53/35, Rx44/26)

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

C: Metcon (Weight)

EMOM 6min:

Min 1 – 3-4 Lean Away Pull-Ups

Min 2 – 100ft Bottom’s Up Kettlebell Carry each arm (L arm down, R arm back)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record wt of KB

HomeGrown CrossFit - Level 1 Group Class

FITNESS FOR FREE CLASS AT 10AM

Metcon

()

Metcon

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon

C: Metcon (Time)

Rest 5 mins

then

3 Rounds

5 Situps

20 Russian twists

10 Alt V-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds

100ft Keg Carry (build up in wt)

1min Hollow Body Holds(accumulated time)

1min Chin Up lock offs (hold yourself over the bar in a Supinated-Grip (accumulated time)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record wt of Keg successfully carried 100ft

B: Metcon (Time)

4 Rounds

10 DB Turkish get ups (5 each arm) (R+55/35, Rx 45/25)

250m Run

2 Rope Climbs (Scale 6 Rope K2E)

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

3-4 Unsupported Seated Strict Press

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s wt)

~Rest 1min

Pistols

10-16 Alt Pistols

(practice your progressions if these aren’t proficient, and if they are, add wt by holding a KB or DB)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 DU (Scale 60 Singles +15 Attempts of DU)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min:

“Dissecting Kelly”

400m Run

30 Box Jumps (R+24/20″, Rx20/16")

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

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball, and Partner B will run 400m – and so on for 30min.

*Record Rounds and Reps together

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Pull-ups

4 Rounds

1-2 Wt Pull-Ups

Rest 30sec

Metcon (AMRAP - Reps)

Max Strict Pull-Ups

Rest 1min

B: Metcon (AMRAP - Reps)

3 Rounds for max reps/calories:

60sec Cal Row

30sec Rest

60sec KBS (R+53/35, Rx44/26)

30sec Rest

60sec DB Renegade Rows (R+45/25, Rx 35/15)

30sec Rest