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

HomeGrown CrossFit - Level 1 Group Class

LABOR DAY
One class at 9:00am
One gym 10:00-11:00am
Bootcamp 10:00-11:00am

A: Metcon (Time)

In Teams of 3

5 Rounds

500m Run

25 Goblet Squats (R+70/50, Rx60/30)

5 Wall Walks (R+chest to ground,chest to wall, Rx chest to ground, walk half way up wall, scaled hand walk, no wall)

*Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 5 minutes on each:

-Glute-ham bridge or full bridge/back bend

-Skin-the-cat and front or back lever

B: Metcon (AMRAP - Rounds)

In teams of 3, with one partner working at a time, complete:

AMRAP 25 mins

15 Strict pull-ups

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

45 Lateral Hurdle Jumps (12 in, 8 in)

60 Kettlebell Swings (R+ 53/35, Rx 35/26)

HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Metcon (AMRAP - Reps)

Skill: Kipping T2B/K2E

• Hollow body to superman

EMOM for 10min

5-8 T2B/K2E

R+ work 5 strict T2B+ linking Kipping T2B AFAP

Rx work 3 strict K2E +linking kipping K2E

Scaled work 3 strict knees as high as possible + linking kipping

*Record Total Reps

B: Metcon (Time)

4 Rounds

50m Walking Lunges

200m Run

10 GHD Back Extension

10 R+ T2B, Rx K2E

20min Time Cap

HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Metcon (AMRAP - Reps)

Skill Work: DU

•stay on balls of feet

•don’t bend knees

•hands in tight

•relax

EMOM for 8min

Even min max DU

Odd min Rest

*Record Total Reps

B: Metcon (Time)

2 Rounds

Rest the exact amount of time required to complete previous interval

Run 200m

Rest

Run 400m

Rest

Run 800m

Rest

Example: If it takes 30sec to run a 200m rest 30sec before starting the 400m

score is total time

*Record Total Time

25min Time Cap

HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Power Snatch (R+75/55, Rx65/45#)

Box jump (24/20")

Thruster (R+75/55, Rx65/45#)

*Conversional Pace

B: Metcon (No Measure)

Mobility/Stretch

HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Metcon (AMRAP - Reps)

Skill work: Kipping/Kipping Pull Ups/Butterfly pull-ups

• Hollow body to superman

EMOM for 10min

5-8 Pull up

R+ work C2B or Chin to bar butterfly pull-ups

Rx work C2B or Chin to bar kipping pull-ups

Scaled work strict pull-ups or kip no pull

*Record total reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

20 DU (Scaled 40 singles +10 attempts)

10 Supine Bar Rows (hands prone)

5 Ball Slams (R+40/20, Rx20/10)

50m Over Head Keg/Sandbag Carry

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Skill Work: Handstand

•Getting on the wall

•Hollow body position on wall

Tabata: R+ Free standing Handstands holds

Rx Handstand Holds face to wall

Scaled DB holds

B: Metcon (No Measure)

Not for time

work on perfect technique on all movements

400m Run

50 HR Push-ups

400m Run

50 Ab Mat Sit-ups

400m Run

50 Wall Squats (face he wall)

400m Run

50 Ring Rows

400m Run

25min Time Cap

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

With a partner complete the following:

20 HSPU (R+ strict, Rx one abmat, Scale use a box for your knees)

40 Box jumps (R+ 30/24, Rx 24/20, Scale 20/12)

60 Oblique situps (15 each side, right hand goes to the outside of the left knee and vice versa)

80 Double Unders (R+ and Rx DU, Scale 20 attempts)

1000m Run

80 Double Unders

60 Oblique Situps

40 Box Jumps

20 HSPU

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

"6 Minute Abs"

1 minute of ME V-ups

Rest 30 sec

1 minute of ME abmat situps

Rest 30 sec

1 minute of ME toes-to-bar

Rest 30 sec

1 minute of ME Russian twists (R+ 55/35, Rx 45/20)

Rest 30 sec

Score is total # of reps

B: Metcon (Time)

100m Sprint

10-9-8-7-6-5-4-3-2-1

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

Hand Release Pushups

100m Sprint

C: Metcon (No Measure)

Spend 10-15 minutes working on mobility

Couch stretch

Skin the cat

Lax ball on rotator cuff and pecs

Foam roll

Voodoo floss compression