HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 10 minutes on mobility--foam roll, lacrosse ball, band stretches

B: Metcon (AMRAP - Rounds and Reps)

In teams of three complete:

AMRAP 20 mins

90 KBS

90 reverse lunges

90 abmat situps

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Every 2min, for 18min (3 sets of each):

Station (1), 2min – 20 Hollow Rolls

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station (2), 2min – 12 Supine Ring Rows

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station (3), 2min – 45-60sec of Handstand Walking or 45-60sec Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down

B: Metcon (Time)

21-15-9

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

Pull-Ups

Burpees

HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 5

This workout is a 9 Minute AMRAP. Every time the athlete drops the bar to the floor on either movement they must serve a penalty.

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 9min

Shoulder to Overhead

Penalty: 20 DU (L3),

20 Single Unders (L2&L1)

Front Rack Lunges

Penalty:5 Burpees

Repeat until time expires...

Men

L3 115, L2 95, L1 65

Women

L3 85, L2 65, L1 35

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

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

EMOM for 12min

Even Min: 6 Back Squat (Build over the course of the 6 sets to today’s heavy)

Odd Min: 6 Strict Supinated-Grip Chin ups (R+ add weight if possible)

B: Metcon (Time)

5 Rounds

12 DB Push Presses (R+60/30, Rx50/20)

12 DB Hang Power Cleans

*CONVERSATIONAL PACE LURONG WORKOUT #5 TOMORROW

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

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

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

400m Run

100 DB Renegade Rows (R+70/50, Rx60/30)

400m Run

100 KB Goblet Squats (R+70/53, Rx 53/44)

400m Run

100 Burpees

*Teammates will perform the 400m Runs together and must stay within arms reach.

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

3 Rounds

2-3 Front Squat @ 85-90%

Rest 30sec

Max Unbroken Reps of Push ups

Rest 2 minutes

B: Metcon (Time)

In teams of 3 with only one person per station. You can not rotate until all team members complete set movements.

3 Rounds

250m Run

10 Burpee Box Jump-Overs (R+30/24,Rx24/20″)

10 Thrusters (R+75/55, Rx65/45)

*work as fast as possible, if not working rest

*Partner A runs 250m, Partner B Burpee Box Jump-Overs, Partner C Thrusters. when everyone is done rotate and Partner A Burpee Box Jump-Overs, Partner B Thruster, Partner C Run 250, etc…until all team members complete 3 Rounds

HomeGrown CrossFit - Level 1 Group Class

A: Feeks (Time)

For time:

2 x 100-meter shuttle sprint

2 squat clean thrusters, 65-lb. dumbbells

4 x 100-meter shuttle sprint

4 squat clean thrusters, 65-lb. dumbbells

6 x 100-meter shuttle sprint

6 squat clean thrusters, 65-lb. dumbbells

8 x 100-meter shuttle sprint

8 squat clean thrusters, 65-lb. dumbbells

10 x 100-meter shuttle sprint

10 squat clean thrusters, 65-lb. dumbbells

12 x 100-meter shuttle sprint

12 squat clean thrusters, 65-lb. dumbbells

14 x 100-meter shuttle sprint

14 squat clean thrusters, 65-lb. dumbbells

16 x 100-meter shuttle sprint

16 squat clean thrusters, 65-lb. dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012
To learn more about Feeks click here
Rx 65/35, Scaled 55/25

*45min time cap

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2 minutes, for 20 minutes (10 sets):

1 Push Press + 1 Push Jerk + 1 Split Jerk

Build over the course of the 10 sets to today’s heavy.

B: Metcon (Time)

3 Rounds

6 P. Clean & Jerks (R+185/135, Rx155/115)

12 Burpees Over the Barbell

12 Strict Handstand Push-Ups (Scale Strict DB Press)

HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 4

This is a spin on a classic benchmark, and it features rowing instead of running.

A: Metcon (Time)

5 Rounds

400 Meter Row

15 Overhead Squats

*17min time cap

Men-L3 95, L2 65, L1 PVC pipe

Women-L3 65, L2 45, L1 PVC pipe

*Rx L3, R+ L2, Scaled L1

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 2min, for 24min (4 Rounds):

Station 1 – 3 DL

(build in load with the goal of making the last two sets today’s heavy triple)

Station 2 – Muscle-Ups x Max Reps

(OR 3 Rolls to Candlestick + 3 Low Ring Muscle Up Progression)

Station 3 – 1min of Handstand Walking or 1min Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with partners alt. movements, complete as AMRAP 10min

250m Run

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

15 Ring Dips

*Partner A Runs 250m, Partner B does 30 KBS, Partner A performs 15 ring dips, Partner B runs 250m, etc…