HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

Complete AMRAP 3min:

10 Alt. Single-Arm DB Snatches (R+55/35, Rx 45/25)

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

5 Toes to Bar

Rest 3min between sets, and complete a total of 5 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

5 Rounds

1 Sq Snatch + 3 Overhead Squats

Rest 1min

*Record Heaviest wt

B: Metcon (Time)

3 Rounds

15 STRICT HSPU (Scale DB Press)

20 Alt Front Racked Reverse Lunges (R+135/95, Rx 115/75)

C: Metcon (No Measure)

TABATA

8 Rounds

20sec of Hollow Holds

Rest 10sec

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

5 Rounds

2 Wt. Pull-Ups

Rest 30sec

Metcon (AMRAP - Reps)

immediately followed by…

Every 60sec, for 12 min (2 sets):

5-7 Wide Pronated Grip Pull-Ups

Rest 30sec

5-7 Pronated Grip Pull-Ups

Rest 30sec

5-7 Supinated Grip Pull-Ups

Rest 30sec

5-7 Mountain Climber Pull-Ups

Rest 30sec

*Record Total reps

B: Metcon (Time)

In teams of 2, alternate sets to complete 4 each of:

50 DU (Scale 100 Singles +25 Attempts of DU)

400m Run

*Record ended time together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

Teams of 3 with one person working at a time:

AMRAP 20min

1200m Row

90 DB Push Press (R+35/20, Rx 25/15)

60 Abmat situps

30 Box Jumps (R+ 24/20, Rx 20/12)

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.3

A: Metcon (AMRAP - Reps)

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

B: Metcon (AMRAP - Reps)

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Boys use 65 lb.

Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Boys use 45 lb.

Girls use 35 lb.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Distance)

AMRAP 10min of 25m Prowler Relay (M 180/ W 90)

Break up into 2 or 3 teams

one teammate pushes 25m down other teammate pushes 25m back. Continue until 10min.

*Record total meters as a team

B: Metcon (Time)

4 Rounds

500m Run

100 DU (Scale 200 Singles +50 Attemps of DU)

10 Ball Slams (R+ 40/20, Rx 20/10)

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch

Every 2min, for 12min (6 sets of):

2-3 Power Snatch

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

B: Metcon (Time)

10 Power Snatch (R+115/75, Rx 95/65)

20 Burpees Over Bar

20 Power Snatch

40 Burpees Over Bar

20 Power Snatch

20 Burpees Over Bar

10 Power Snatch

HomeGrown CrossFit - Level 1 Group Class

A: Bent Over Row

Every 2min, for 6min (3 sets):

10-12 DB Single Arm Bent over Row on Bench (10-12 each arm)

B: Metcon (3 Rounds for reps)

AMRAP 3min

Increase by 1 rep of each movement

1 Power Clean (R+95/65, Rx 75/55)

1 Front Sq

1 Thruster

2 Power Clean

2 Front Sq

2 Thruster

3 Power Clean

3 Front Sq

3 Thruster ...etc.

Rest 2min and complete 3 Rounds total.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

EMOM for 6min:

Min 1 – 3-4 Ring Lean Away Pull-Ups (Scale Negative Pull ups on bar = jump up, 3sec count down)

Min 2 –50ft Bottom’s Up Kettlebell Carry

*50ft=length of the gym, pull-up bar to wall ball wall

*Record KB wt

B: Metcon (Time)

5-3-1-3-5

MU (Scale Ring Rows and Dips)

50-30-10-30-50

Air Squats

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 5 mins working on each:

ring transitions for the muscle up

skin the cats

B: Metcon (AMRAP - Rounds and Reps)

In teams of two, partners alternate exercises to complete:

AMRAP 20 mins

20 Shoot Throughs (R+ 12", Rx 20" box)

20 Renegade Rows (R+ 45/25, Rx 35/15)

20 DB Snatches (R+ 45/25, Rx 35/15)