HomeGrown CrossFit - Level 1 Group Class

WHAT ARE YOUR GOALS FOR 2016?

A: Metcon (AMRAP - Reps)

In teams of two, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:

1) 60sec of Rope Climb (Scale 3 Rope K2E)

60sec of Rest

2) 60sec of Jump Split Lunges

60sec of Rest

3) 60sec of Battle Ropes (any way you want)

60sec of Rest

4) 60sec of Wall Walks

60sec of Rest

5) 60sec of Anchored Sit-Ups

60sec of Rest

One partner works for the entire 60sec, and then rests while their partner works for 60sec. Each partner will cycle through until they complete each station 3 times. Start at any station and complete in the order written. Record your total reps, no rep count on battle ropes.

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

3 Rounds

6-8 Bench Press (80-75% 1RM)

Rest ~30sec (SPOT YOUR PARTNER)

R+ 10-12 Dynamic Push-Ups on plates

Rx 10-12 Push-Ups

Rest 1min

*Dynamic Push-Ups on plates (two 45lb plates total, jump hands on plates (wide), then jump hands on ground (narrow). Ever push up counts as a rep.

B: Metcon (4 Rounds for reps)

Against a 4min running clock, perform the following:

500m Run

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

Max Reps Unbroken Pull-Ups

Rest 1min between sets, and complete a total of 4 Rounds (20min total).

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
3 Rounds

8-10 Bulgarian Split Squat

Rest 30sec

8-10 Single-Arm Trap 3 Raises

Rest 30sec

B: Metcon (Time)

15-12-9

Thrusters (R+135/95, Rx 115/75)

Burpees

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

5 Rounds

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 2min

B: Metcon (Time)

3 Rounds

100 DU (Scale: 200 singles + 50 Attempts)

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

20 Box Jumps (R+24/20″, Rx20/16")

Rest 2min

HomeGrown CrossFit - Level 1 Group Class

HomeGrown CrossFit - Level 1 Group Class

HAPPY NEW YEAR
HOLIDAY SCHEDULE

Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Shoulder Press

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

3-5 Shoulder Press

If you achieve 5 successful reps, increase the load in the next set.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

*Scale HSPU-perform an L-Seated DB Press with a wt that will allow you to get at least 6 reps cumulative.

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Back Squat

Take 10-15min to built do 85% or more of your 1-RM Back Squat, and then…

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

2-3 Back Squat

B: Metcon (4 Rounds for reps)

Against a 2min running clock, perform the following:

250m Row/Run

Max Reps of Squat Cleans (R+135/95, Rx 115/75)

Rest 2min between sets, and complete a total of 4 Rounds. (16min Total)

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Push Press

4 Rounds

4-6 Push Press

Rest 30sec

20 Alt. DB Walking Lunge

Rest 60sec

B: Metcon (Time)

5 Rounds

400m Run

Max Rep Unbroken Pull-Ups

Post to comments both your time and number of pull-ups achieved.