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.

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk

15min to Establish today’s 1-RM Sq Clean & Split Jerk

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min: Increasing Reps

2 Power Clean & Push Jerk (R+115/75, Rx 95/65)

4 Alt Pistols

4 Power Clean & Push Jerk

8 Alt Pistols

8 Power Clean & Push Jerk

16 Alt Pistols

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Six sets of:

Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest ~1min between sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Toes to Bar

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

10 KB Single Arm Over Head Alt Step Ups (5 on each arm) (R+20/16, Rx 16/12")

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Take 15min to build to today’s heavy Split Jerk

B: Metcon (4 Rounds for reps)

Against a 2min running clock, complete:

Row 250m

Max Push Press (R+115/75, Rx 95/65)

Rest 2min between sets, and complete a total of 4 sets.

HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Metcon (1 Rounds for reps)

Against a 4min running clock, perform the following for max reps:

Run 500m

Max Rep Push-Ups

Rest 4min, and then . . .

B: Metcon (AMRAP - Reps)

AMRAP 4min of:

10 Box Jumps (R+24/20″, Rx20/16")

10 Pull-Ups

Rest 4min, and then . . .

C: Metcon (AMRAP - Reps)

AMRAP 4min of:

5 Bar over Burpees

5 Thrusters (R+95/65, Rx 75/55)

Rest 4min, and then . . .

D: Metcon (AMRAP - Reps)

AMRAP 4min of:

30 Double-Unders (Scale 60 Singles + 15 Attempts)

3 MU (Scale 3 Ring Rows + 3 Dips)

Rest 4min, and then . . .

E: Metcon (AMRAP - Reps)

Against a 4min running clock, perform the following for max reps:

Run 500m

Max Rep Push-Ups

HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Metcon (AMRAP - Rounds and Reps)

With a partner complete:

AMRAP 20 mins

100 DUs

50 air squats

40 KB swings (R+ 53/35 Rx 44/26)

30 box jumps R+ 24/20" Rx 20/12)

20 toes to bar (scale: hanging leg raise)

10 burpees

B: Metcon (No Measure)

Cash out, not for time:

2x

10 Pilates double leg stretch (for abs)

10 Supermans

Then,

Tabata bicycle kicks

()

HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Deadlift

3 Rounds

6-8 Deadlift (~75-80% 1RM)

Rest 60sec

5-10 Ring Dips

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 60sec

B: Metcon (Time)

In team of two complete

3 Rounds

500m Row

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

30 Ring Rows

*In team of two with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the PS and RR.