Workout of the day

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