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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)
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.