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

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