HomeGrown CrossFit - Level 1 Group Class

Lurong Challengers, this week will be the last week of the Lurong Challenge. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 9:00am-12:00pm.

A: Metcon (No Measure)

LURONG Benchmark Workout 7

This workout was performed during the Week 2 and now retested in week 7 of the Challenge

B: 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

Lurong Challengers, this week will be the last week of the Lurong Challenge. Hopefully you feel better and have learned a lot about nutrition in the process. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 9:00am-12:00pm. I hope everyone made great progress.

A: Deadlift

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 2 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

*Recored the 90+%

B: Metcon (Time)

3 Rounds

400m Run

20 Box Jumps (R+30/24,Rx24/20″)

10 Strict HSPU (Scale DB Press)

*12min Time Cap

HomeGrown CrossFit - Level 1 Group Class

Lurong Challengers, this week will be the last week of the Lurong Challenge. Hopefully you feel better and have learned a lot about nutrition in the process. We will be taking post challenge weigh-ins and measurements starting Monday the 26th through Thursday the 29th from 4:30pm -7:00pm and again on Saturday the 31st at 10:00am-12:00pm. I hope everyone made great progress.

A: Shoulder Press (6x2)

6 set of 2 reps of Strict Shoulder Press

Rest as needed

(build to work as heavy as possible)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

10 Pull-Ups

10 Sq Cleans (R+95/65, Rx 75/55)

30 DU (Scale 60 singles + 15 attempts)

HomeGrown CrossFit - Level 1 Group Class

This is the Last week of the Lurong Challenge

A: Hang Clean (EMOM for 10min:)

Even Min – 1 Hang Sq Clean + 1 Power Clean + 1 Sq Clean

(build to work as heavy as possible)

Odd Min – 5-10 Ring Dips

A: Metcon (AMRAP - Reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:

1 Hang Power Clean + 1 Front Squat

1 Hang Power Clean + 2 Front Squats

1 Hang Power Clean + 3 Front Squats etc...

Rest 3 minutes between sets, and complete a total of 3 Rounds.

*Recommended wt. (R+175/115, Rx145/95)

*Record total reps

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

Teams of two complete,

AMRAP 20 mins

100m DB farmer's carry (partner A carries 50m, then switch)

30 DB snatch

40 Russian twists

50 mountain climbers

HomeGrown CrossFit - Level 1 Group Class

A: Bent Over Row

3 Rounds

8-10 Single-Arm DB Rows on Bench (8-10 reps each side)

Rest 60sec

10 Single-Leg Glute Bridges (10 reps each side)

Rest 60sec

B: Metcon (AMRAP - Reps)

In teams of 4, complete as many reps as possible of the following circuit in 30min:

400m Run

Box Step ups (R+ 36/30, Rx30/24″)

Burpee Pull-Ups

Wall Walks

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

LURONG Benchmark Workout #6

This workout was performed during week 1 and now retested today in week 6 of the Lurong Challenge. It is an AMRAP 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 (Weight)

Every 3min, for 12min (4 Rounds):

20 Walking Lunges with DB or KB

Go as heavy as possible each set.

B: Metcon (AMRAP - Reps)

Tabata

Row for Calories

Rest 60sec

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

Rest 60sec

Burpees

Rest 60sec

Hollow Hold

*Perform 8 sets of 20sec of work and 10sec of rest for each “Tabata” movement, and rest 60 sec before moving on to the next movement.

*Record total reps of cals, WB and burpees

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

5 Rounds

5 Bench Press (start at 65% 1RM and work up)

Rest 2min b/t sets and use that time to work mobility and prepare for part B.

B: Metcon (Time)

4 Rounds

10 Ring Dips

20 Toes2Bar

30 DU (Scale 60 single +15 attempts)

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

4 Rounds

4-6 Deadlift (60-70% 1RM)

Rest 30sec

12-15 Strict Handstand Push-Ups (consecutive or accumulated)

Rest 2 minutes

B: Metcon (Time)

In teams of 2, partners alternate rounds to complete 5 Rounds each:

5 Hang Power Cleans (R+155/105, Rx125/85)

100m Sprint

*Partner (A) 5 HPC +100m sprint, Partner (B) rest, then Partner (B) 5 HPC +100m sprint, Partner (A) rest, etc…