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…

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