HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200m Run

100 DB Hang Power Clean & Push Jerk (R+45/25, Rx 35/15)

200 Squats

100 Burpees

1200m Run

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.) (Example-Partner A Runs a 400m, Partner B Rest, Partner A Rest Partner, B Runs 400m.)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Bulletproof shoulders

Abstravaganza

B: Metcon (Time)

In Teams of 2, complete:

3 Rounds for reps

AMRAP 2 mins

KB Swings (R+ 53/35, Rx 44/26)

Rest 1 min

AMRAP 2 mins

Front Squats (R+45/33, Rx 33/15)

Rest 1 min

AMRAP 2 mins

V-ups

Rest 1 min

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

Every 3min, for 24min (8 sets) of:

3-Position Sq Snatch

(above knee, below knee, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B: Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete rounds, perform AMRAP 8min of:

8 Deadlifts (R+ 225/155, Rx 165/125)

50 DU (Scale 100 singles+25 attempts)

*Record how many rounds and reps just you performed

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

4-6 DB Shoulder Press (work up to something heavy)

100m Farmer’s Carry (same wt as above)

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

4 Strict Pull-Ups

8 DB Push Presses (use wt you ended with from part A)

Rest 4min, and then . . .

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 4min of:

15 Sit ups

15 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

A: Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
*Elite=R+

HomeGrown CrossFit - Level 1 Group Class

DID YOU SIGN UP FOR THE 2016 CROSSFIT OPEN YET! IF NOT YOU NEED TO. ASK YOU COACH FOR MORE DETAILS

A: Warm Up (No Measure)

3 Rounds

10 Supine Ring Rows

45sec Side Plank each side

Rest 30sec

B: Front Squat

Take 10min to build to a heavy-ish Front Squat, and then…

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

3-5 Front Squat (~90-80% 1RM)

C: Metcon (5 Rounds for reps)

EMOM, for 15min (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 KBS (R+70/53, Rx 53/44)

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 20min to build to today’s heavy Split Jerk

B: Metcon (Time)

In teams of 2, with partners alternating complete rounds, complete 7 rounds each person of:

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

6 Shoulder to Overhead

3 Pendlay Row

HomeGrown CrossFit - Level 1 Group Class

SSFPD ONLY

A: Metcon (Time)

In teams of 2 complete

400m Run w/ something heavy

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

50 KBS (R+ 53/35, Rx 44/26)

50 Box Jumps (R+ 24/20, Rx 16/12)

400m Run w/ something heavy

B: Metcon (No Measure)

Classified cool down

HomeGrown CrossFit - Level 1 Group Class

DID YOU REGISTER FOR THE CROSSFIT 2016 OPEN YET?

A: Metcon (Time)

Rx+ teams of 2, Rx teams of 3

30 Toes to Bar (R+ as prescribed, Rx hanging leg raise)

60 DB Snatch (R+ 45/35, Rx 40/20)

90 Wall Balls (R+ 20/14 Rx same)

120 Tuck Jumps

90 Wall Balls

60 DB snatch

30 Toes to Bar

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3, alternate to complete AMRAP 20min of:

10 KB Goblet Carry Alternating Reverse Lunges (R+53/35, Rx44/26)

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Record how many rounds and reps completed as a team.