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

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)