HomeGrown CrossFit - Level 1 Group Class

OPEN 16.2

A: 16.2 (AMRAP - Reps)

Workout 16.2 Variations

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)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 hanging knee raises

50 single-unders

15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee raises

50 single-unders

7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

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

B: Metcon (AMRAP - Reps)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

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

Beginning on a 4-minute clock, complete as many reps as possible of:

25 sit-ups

50 single-unders

15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 sit-ups

50 single-unders

7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

C: Metcon (AMRAP - Reps)

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 155 / 105 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 185 / 115 lb.

Stop at 20 minutes.

Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 115 / 75 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 145 / 95 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 185 / 125 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 205 / 135 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 235 / 155 lb.

Stop at 20 minutes.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 Rounds

500m Run

10 Hip Extensions

500 Row

B: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternate sets to complete AMRAP 12min of:

3 Push Press (R+155/105, Rx125/85)

6 Box Jump-Overs

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

*Only one person works at a time

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

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

1 Split Jerk

Build over the course of the 8 sets to today’s heavy single.

B: Metcon (Time)

21 Burpees

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

9 Chest to Bar Pull-Ups

800m Run

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Take 15min to build to today’s 1RM Sq Clean or Power Clean

B: Metcon (Weight)

EMOM for 15min:

Min 1 – 5 Power Cleans @ 65-75% of today’s 1RM

Min 2 – 200m Run (4x50m)

Min 3 – R+ 20 Ring Dips

(modify ring dips to number that can be performed in 45sec or less)

*Record wt of Power Clean

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete AMRAP 30min of:

Station 1 – 300m Row

Station 2 – R+30/Rx15 Push-Ups

Station 3 – 30 Box Jump Overs

(R+24/20″, Rx20/16")

Station 4 – 30 KB Goblet Squats (R+53/35, Rx44/26)

HomeGrown CrossFit - Level 1 Group Class

Great job to everyone yesterday that completed the workout 16.1. If you signed up under the CrossFit website you need to enter your score through your profile on the Games CrossFit site. Once you enter your score I (Bre) will then have to verify it. Your score NEEDS to be entered before 5 PM Monday. When you submit your score it will ask you the name of your judge. If you are unsure who judged you can always put my name.
Remember there are multiple ways you can earn your team points. One of them is Team Spirit. What is Team Spirit? If you specifically come to a class to help judge or cheer a team mate/mates on this will earn you +1 Team Spirit point. Another way to earn your team points is if you perform the workout on Friday. Everyone on your team that performs the workout on Friday will receive +1 point for your team. Good luck, have fun.

A: Metcon (AMRAP - Rounds and Reps)

Teams of 3, complete AMRAP 20 mins of

60 Abmat situps

Run 250m together

60 barbell rollouts on knees

Run 250m

60 v-ups

Run 250m

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.1

A: 16.1 (AMRAP - Reps)

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

RxMen lunge 95 lb.

RxWomen lunge 65 lb.

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 20 minutes of:

25-ft. front rack walking lunge

8 burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups

Men lunge 45 lb.

Women lunge 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 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chin-over-bar pull-ups

Men lunge 65 lb.

Women lunge 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 20 minutes of:

25-ft. walking lunge

8 burpees

25-ft. walking lunge

8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15

(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chin-over-bar pull-ups

Boys lunge 65 lb.

Girls lunge 45 lb.

Scaled Teens

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

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge

8 burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.

Girls lunge 35 lb.

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

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

2-3 Front Squat

Goal is to increase loads used last week but chill out THE OPEN STARTS TOMORROW

*Record heaviest wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

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

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

*conversational pace THE OPEN STARTS TOMORROW

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

5-6 Unsupported Seated Strict DB Press

(sit on a bench without back support and press the DB from shoulder to overhead in a neutral grip)

~Rest 1min

B: Metcon (4 Rounds for reps)

Against a 2min running clock, complete:

250m Row

Max Ring Dips

*Record each round but take it easy, you do not want to be sore for THE OPEN.

Rest 2min between sets and complete 4 Rounds total.

Rx=no band on dips

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

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

2-3 Hang Snatch

(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

*Recorded heaviest wt.

B: Metcon (Time)

3 Rounds

30 Overhead Walking Lunge Steps (R+55/45, Rx 45/33)

15 C2B Pull-Ups

400 Meter Run