HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 3min, for 15min (5 sets):

20 DB Walking Lunges (heavy)

and

R+20, Rx 15 Ring Dips

B: Metcon (Time)

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

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

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

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

Every 2min, for 20min (5 sets of each):

Station 1 – 3-5 Shoulder Press

(if you make 5 reps, increase the load until you establish a strong 3-RM)

Toes-To-Bar

Station 2 – 10-15 Toes to Bar

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

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

15 Pull-Ups

50 Double-Unders (Scale 100 singles +25 attempts)

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Every 2min, for 20min (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles,

work up to something heavy)

Weighted Pull-ups

Station 2 – 2-3 Weighted Pull-Ups

B: Metcon (Time)

3 Rounds

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

10 Burpee Box Jumps (R+24/20″, Rx20/16"

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of two, with one partner working at a time, partners alternate rounds to complete AMRAP 30min of:

5 Push-ups

10 KBS (R+70/53, Rx 53/44)

15 Squats

250m Run

*Record total rounds you and your partner completed

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

Every 3min, for 18min (6 sets):

2-4 Overhead Squat (95-90% 1RM)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min of:

10 Pull-Ups

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

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

R+

25 Box Jumps 24/20"

50 Ring Rows

75 Abmat Sit ups

100 DU

2.5 K Run

100 DU

75 Abmat Sit ups

50 Ring Rows

25 Box Jumps

Rx

10 Box Jumps 20/16"

25 Ring Rows

50 Abmat Sit ups

200 Singles

1Mile Run

200 Singles

50 Abmat Sit ups

25 Ring Rows

10 Box Jumps

SCALED

5 Box Jumps 16/12"

15 Ring Rows

25 Abmat Sit ups

100 Singles

1000m Run

100 Singles

25 Abmat Sit ups

15 Ring Rows

5 Box Jumps

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

2min each station SKILL WORK for 18mins total:

1) Max Muscle-Ups

(OR 3 Ring Rows + 3 Low Ring Muscle Up Progression w/ dip if possible)

2) Handstand Walking

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

3) 60sec L-Sit Hold accumulated time b/t boxes

B: Metcon (5 Rounds for reps)

Against a 2min running clock, complete AMRAP of:

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

6 Front Rack Alt Forward Lunges

9 Hang Power Cleans

MAX Burpees

Rest 2min b/t sets, and complete a total of 5 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
4 Rounds

6-8 DB Bulgarian Split Squat (each leg)

60 Plank Hold on Rings (Externally rotate hands)

Rest 1min

B: Metcon (Time)

5 Rounds

5 DB Complex* (R+55/35, Rx 45/25)

10 Toes to Bar

*One rep of the DB Complex =

Start from the plank with DB in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

DB Power Clean

Front Squat x 2 reps

Push Press x 2 reps

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Take 15min and build to a heavy, but not necessarily 3-RM Deadlift (~90% 1RM)

B: Metcon (Time)

In teams of two, alternate rounds and complete 7 rounds each person of:

5 Deadlift*

5 R+ C2B Pull-Ups, 5 Rx pull ups

*Load with approximately 65-70% of today’s heavy triple from part A.

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

4 Rounds

3-5 BB Push Press

3-5 Wt. Supinated-Grip Pull-Ups

Rest 1min

B: Metcon (Time)

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

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

ETC…

1 Wall Ball

10 Ring Dips