Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

Team relay in teams of 3, complete:

20 min AMRAP for reps

50ft bear crawl

10 DB snatch (R+ 55/35 Rx 45/25)

50ft bear crawl

10 KB deadlifts (R+ 70/53, Rx 44/35)

Each partner will complete the exercise and wait for the other two to finish before moving to the next exercise. (One round equals 60 total reps.)

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: Shoulder Press (Every 2min, for 14min (7 Rounds Total) 3 Presses)

Build over the first 1-3 sets, then finish with 3-4 heavy

B: Metcon (Time)

5 Rounds

10 Push press (R+ 115/75, Rx 95/65#)

30 Double-Unders (Scaled 50 singles +14 attemps)

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: Clean (EMOM for 12min 2 Sq Cleans)

(build over the course of the 12 sets to today’s heavy double)

B: Metcon (Weight)

EMOM for 12min

10 KBS (R+70/53, Rx 53/44)

5 Burpees

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 (5 Rounds for time)

Every 8min, for 40min (5 Rounds Total)

1 Single Arm DB Snatch + 2 Step Lunge Alt w/DB Overhead x10 (R+70/50, Rx60/30)

15 Pull-Ups

400m Run

*Work AFAP=As Fast As Possible

If you do not make it back in the 8min it turns into a 40min AMRAP

*Record the time of each round

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.