HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill Work: 3 movements rotate every 2min, for 12min (2 Rounds):

1) 5-10 Rolls to Candlestick

2) 1min Handstand Walk

(use wall and lift hands or just hold HS if you don’t have HS walks yet, perform for 1min then rest)

3) 16-20 Alternating Pistols

(if you’re proficient, add wt)

*we will be doing pistols tomorrow work, on the skill

B: Metcon (6 Rounds for reps)

EMOM 24min (6 Rounds):

Minute 1 – Row (R+200/150, Rx150/100m)

Minute 2 – 15 KBS (R+70/53, Rx 53/44#)

Minute 3 – 10 BB Thrusters (R+95/65, Rx 75/55#)

Minute 4 – 4-6 DB Turkish Get ups (R+55/35, Rx 45/25) (work each arm)

*score is total reps each round

HomeGrown CrossFit - Level 1 Group Class

WEEK 3 KEEP EATING HEALTHY!

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
1a.) 8 DB Bulgarian Split Squat (8 reps each leg)

Rest 30sec

Then go to 2a.) and alt. between Split Squats and Handstands Holds for 3 rounds total

Handstand Hold

2a.) 60sec Nose-to-Wall Handstand Hold

Rest 30sec

B: Metcon (AMRAP - Reps)

In teams of 2, with only 1 partner working at a time. Partition reps as needed.

AMRAP 7min

Wall Ball (R+20/14, Rx16/12)

Rest 1min then

AMRAP 7min

Rowing for Cals. Partition Cals as needed.

*score is total WB and Cals combined

*If the class has more the 16 people some groups will start on rower.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Mobility:

2 minutes each

Lax ball to shoulders

Foam roll legs, glutes, IT band

Band stretches

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 minutes

With a partner, alternate reps to complete:

50 air squats

50 pullups

50 medball situps (R+ 20/14 Rx 16/12)

50 deadlifts (R+ 175/115, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

ENTER YOUR LURONG SCORE ON THE LURONG WEBSITE. MAKE UPS FOR WORKOUT #2 WILL BE THIS SAT 10-11:00AM.

A: Shoulder Press (1-RM Strict Shoulder Press)

Take 15 minutes to build

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

5 Hang Power Cleans

(R+135/95, Rx115/75 lbs)

5 Strict Chin ups (Supinated-Grip)

10 Hand-Release Push-Ups

HomeGrown CrossFit - Level 1 Group Class

LURONG BENCHMARK WORKOUT #2
This workout will be performed during week 2 and then retested in week 7 of the Challenge. Make sure to enter all score on the Lurong website.

A: Metcon (AMRAP - Reps)

AMRAP 9min

20 G2OH

7 Bar Facing Burpees

15 G2OH

7 Bar Facing Burpees

10 G2OH

7 Bar Facing Burpees

5 G2OH

7 Bar Facing Burpees

AMRAP G2OH

MEN

L3 95/135/155/185/225

L2 65/75/95/135/155

L1 Med Ball 20#/ BB45/65/95/115

WOMEN

L3 65/85/105/135/155

L2 45/55/65/95/105

L1 Med Ball 14#/ BB 35/45/65/85

*L1 Can step over bar on Burpees

The athlete's total score is the sum of all REPS completed within the 9 min cap.

The athlete may pre-load the barbell with the first set wt. Then that athlete is responsible to changing wts under their own power during the workout. It is recommended to set up the needed wt in a way that transitions are quick with the weights easily accessible.

R+=L3, Rx=L2, Scaled=L1

HomeGrown CrossFit - Level 1 Group Class

TOMORROW EVERYONE WILL BE DOING LURONG BENCHMARK WORKOUT #2
ALL MAKE UPS WILL BE THIS SAT 10-11:00AM

A: Snatch (Every 2min, for 14min (7 sets))

3 Heavy Singles Sq Snatches

(rest 5-7 seconds between singles)

*Build over the course of the 7 sets to today’s heavy

B: Metcon (Time)

5 Rounds

5 Overhead Squats*

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

30 DU (Scaled 60 singles + 15 attempts)

*Choose a wt that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

HomeGrown CrossFit - Level 1 Group Class

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A: Bent Over Row

1a.) 10 DB Bent-Over Rows

Rest 30sec

Then go to 2b.) and alternate between Bent-Over Rows and Hollow Hold/Rocks for 3 rounds total.

*Build wt over the course of 3 rounds

Metcon (3 Rounds for time)

2b.) 60sec Hollow Hold/Rocks

Rest 30 seconds

B: Metcon (Time)

In teams of 2, with only 1 partner working at a time, complete:

100 Burpees

100 One DB Ground to Overhead (R+80/60, Rx 50/30)

100 Box Jump Overs (R+30/24, Rx24/20)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:

Burpees – One DB extended overhead (switch arms as needed)

DB Ground to Overhead – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

HomeGrown CrossFit - Level 1 Group Class

ALL LURONG SCORES FOR WORKOUT #1 NEED TO BE ENTERED TODAY BEFORE 8:00PM. ALSO IF YOU HAVE NOT ENTERED YOUR MEASUREMENTS PLEASE DO THAT NOW. WEEK TWO BRING IT ON!

A: Deadlift

1a.) 8 DL 70-80% 1RM

Rest 20sec

Then go to KBS 2a.) Alternate between DL and KBS for 3 rounds total.

Metcon (Weight)

2a.) 20 Unbroken KBS

(R+70/53, Rx53/44)

Rest 2min

*Pick a wt that you can do UB but challanging

B: Metcon (Time)

1000m Row/Run

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

25 Toes2Bar

100 Double-Unders (Scaled 200 singles + 50 attempts)

25 Toes2Bar

25 Thrusters

HomeGrown CrossFit - Level 1 Group Class

IF YOU ARE SIGNED UP FOR THE LURONG CHALLENGE PLEASE MAKE SURE TO ENTER YOUR SCORE FOR WORKOUT #1 ON THE LURONG WEBSITE ASAP!!!

A: Metcon (Time)

In teams of 2, complete:

20 Strict Handstand Pushups (Scale: DB Strict Press 25/15#)

200 Double Unders (Scale: 20 attempts, 80 Singles per person)

100 Abmat Situps

15 HSPU

150 DU

75 Situps

10 HSPU

100 DU

50 Situps

5 HSPU

50 DU

25 Situps