HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean (Every 2min, for 20min (10 sets):)

1 Sq Clean

Build over the course of the 10 sets to today’s 1-RM

B: Metcon (AMRAP - Rounds and Reps)

“Five-Minute Capacity Test”

AMRAP 5min

5 Squat Cleans (R+135/95, Rx 115/75)

10 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

LURONG Benchmark Workout #1

This workout will be performed during week 1 and then retested in week 6 of the Lurong Challenge. It is an AMRAP (As Many Reps As Possible) in 2 rounds of 6 movements, each with 1min work and 1min rest

MINUTE

0-1 Deadlift

1-2 Rest

2-3 Box Jump Overs

3-4 Rest

4-5 Hang Power Cleans

5-6 Rest

6-7 L3 Muscle Ups L2 Straight Leg Box Dips L1 Bent Knee Box Dips

7-8 Rest

8-9 Thrusters

9-10 Rest

10-11 Cal Row

11-12 Rest

Repeat for Round 2

Movement and Load Details - Men

Level 3 155lbs, Box Jump Overs- 30"

Level 2 115lbs, Box Jump Overs- 24"

Level 1 75 lbs, Box Jump Overs- 20"

Movement and Load Details - Women

Level 3 100lbs, Box Jump Overs- 24"

Level 2 75 lbs, Box Jump Overs- 20"

Level 1 55 lbs, Box Jump Overs- 12"

*SCORE IS TOTAL REPS

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

With a continuous running clock, perform the following:

0:00 – 1000m Run

5:00 – 50 Burpees

10:00 – 30 Strict Pull-Ups

15:00 – 50 Wall Balls (R+20/14 ,Rx16/12)

20:00 – 30 Box Jump Overs (R+24/20, Rx20/16)

25:00 – 800m Run

*perform each set of movements as fast as possible. If you finish early rest, if you don't finish move on to the next set of movements.

HomeGrown CrossFit - Level 1 Group Class

LURONG Benchmark Workout 1 this THURSDAY

A: Metcon (Weight)

4 Rounds

8 BB Romanian Deadlift (Start standing w/ bar, go down just past knees)

Rest 60 seconds

10 Standing DB External Rotations

Rest 60 seconds

*Build RDL wt. over the course of 4 rounds

B: Metcon (Time)

2 Rounds

500m Row

20 Hand-Release Push-Ups

30 KBS (R+53/36, Rx44/26)

400m Run

HomeGrown CrossFit - Level 1 Group Class

FIRST DAY OF THE LURONG CHALLENGE
If you still need to get your wt./measurements recorded Trish and Phil will be at the gym 4:30-7:00pm.

A: Metcon (Weight)

4 Rounds

2-4 Supinated-Grip Chin ups (R+Weighted, Rx BW, Scaled use Bands)

Rest 60 seconds

30-60sec L-Sit holds

(if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

*L-Sit holds between boxes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

10 DB Renegade Row (5 each side, 10 total)(R+55/35, Rx45/25)

10 Wall Balls (R+20/14, Rx16/12#)

Rest exactly 5 minutes, before completing . . .

AMRAP 5min

10 Toes2Bar

10 Jumping Lunges

*Record total rounds and reps for both workouts

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

Team relay in teams of 3, complete:

20 min AMRAP for reps

50ft bear crawl

10 DB snatch (R+ 55/35 Rx 45/25)

50ft bear crawl

10 KB deadlifts (R+ 70/53, Rx 44/35)

Each partner will complete the exercise and wait for the other two to finish before moving to the next exercise. (One round equals 60 total reps.)

HomeGrown CrossFit - Level 1 Group Class

If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.

A: Shoulder Press (Every 2min, for 14min (7 Rounds Total) 3 Presses)

Build over the first 1-3 sets, then finish with 3-4 heavy

B: Metcon (Time)

5 Rounds

10 Push press (R+ 115/75, Rx 95/65#)

30 Double-Unders (Scaled 50 singles +14 attemps)

HomeGrown CrossFit - Level 1 Group Class

If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.

A: Clean (EMOM for 12min 2 Sq Cleans)

(build over the course of the 12 sets to today’s heavy double)

B: Metcon (Weight)

EMOM for 12min

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

5 Burpees

HomeGrown CrossFit - Level 1 Group Class

If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.

A: Metcon (5 Rounds for time)

Every 8min, for 40min (5 Rounds Total)

1 Single Arm DB Snatch + 2 Step Lunge Alt w/DB Overhead x10 (R+70/50, Rx60/30)

15 Pull-Ups

400m Run

*Work AFAP=As Fast As Possible

If you do not make it back in the 8min it turns into a 40min AMRAP

*Record the time of each round

HomeGrown CrossFit - Level 1 Group Class

If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.

A: Metcon (Weight)

3 Rounds

8 Single-Arm Dumbbell Row on bench (8 each arm) (Build over the course of 3 Round)

Rest 30 sec

60 sec Hollow Hold or Rock

Rest 30 sec

B: Metcon (Time)

1000m Row

30 Ring Rows

40 Burpees

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

800m Run