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…

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

3 Rounds

10 Overhead Squat (50-60% 1RM)

Rest 1min

3-5 Strict Pull-Ups (R+ add Wt.)

Rest 1min

B: Metcon (Time)

4 Rounds

60 DU (Scale 120 singles+30 Attempts)

30 Wall Ball (R+20/14, Rx16/12)

15 Pull-Ups

*25min Time Cap

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2min, for 14min (7 sets):

1 Clean Deadlift + 1 Hang Sq Clean + 1 Split Jerk

Build over the course of the 7 sets to today’s heavy

B: Metcon (AMRAP - Reps)

For max reps + calories:

3min max cal row

-Rest 1min

3min max Ground to Overhead (R+155/105, Rx125/85)

-Rest 1min

3min to Sprint 500m

*for the run 1 point for every sec under 3min

HomeGrown CrossFit - Level 1 Group Class

TODAY FREE BEGINNER CROSSFIT CLASS AT 10:00-11:00am. TELL YOUR FRIENDS. NO EXPERIENCE NEEDED

A: Metcon (No Measure)

Skill work:

2 mins each

Mobility (band, ball, roller)

Front lever

Back Lever

Muscle up work (rings and bar)

B: Metcon (Time)

1000m run/row

25 push-ups

25 V-ups

25 back extensions

500m run/row

15 push-ups

15 v-ups

15 back extensions

250m run/row

5 push-ups

5 v-ups

5 back extensions

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 3min

10 DB Hang Power Cleans (R+55/35, Rx 45/25)

5 Burpee Box Jump-Overs (R+&Rx 24/20")

5 Toes2Bar

*Rest 1 min between sets, and complete a total of 5 Rounds

*Pick up where you left off on the next round

*Score is total rounds completed

B: Metcon (No Measure)

Mobility

HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 3

A: Metcon (Time)

Chipper Completion for Time

50 Wall Balls | Med Ball Cleans

50 Alt DB Snatches

50 Alt. Pistols | Single Leg Sq Touchdowns | Air Sq

50 C2B PU | Pull Ups | Ring Rows

*15min Time Cap

MEN/WOMEN

L3

WB 20# at 10'/14# at 9'

DB Snatch 70/50#

50 Pistols (alt.legs)

50 C2B PU

L2

WB 20# at 9'/14# at 8'

DB Snatch 50/35#

Alt. Single Leg Squat Touchdowns

Pull Ups

L1

Med Ball Cleans 20/14#

DB Snatch 25/15#

Air Squats

Ring Rows

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

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill Work: 3 movements rotate every 2min, for 12min (2 Rounds):

1) 5-10 Rolls to Candlestick

2) 1min Handstand Walk

(use wall and lift hands or just hold HS if you don’t have HS walks yet, perform for 1min then rest)

3) 16-20 Alternating Pistols

(if you’re proficient, add wt)

*we will be doing pistols tomorrow work, on the skill

B: Metcon (6 Rounds for reps)

EMOM 24min (6 Rounds):

Minute 1 – Row (R+200/150, Rx150/100m)

Minute 2 – 15 KBS (R+70/53, Rx 53/44#)

Minute 3 – 10 BB Thrusters (R+95/65, Rx 75/55#)

Minute 4 – 4-6 DB Turkish Get ups (R+55/35, Rx 45/25) (work each arm)

*score is total reps each round