Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2 minutes, for 16 minutes (8 sets):

*Build over the course of the 8 sets to today’s heavy

B: Metcon (Weight)

EMOM 15min

2 Power Clean or Sq Clean

6 Burpees over Barbell

*Load can vary from min to min. Post total wt. successfully cleaned.

*if you are unable to complete work in the min time decrease round by 1 Burpees over Barbell. If still unable to complete round decrease round by 2 Burpees over Barbell. If still unable to complete round decrease wt.

R+=2 clean and 6 Burpees over the bar with a two foot jump the entire 15min

HomeGrown CrossFit - Level 1 Group Class

WEEK 3 KEEP EATING HEALTHY!

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
1a.) 8 DB Bulgarian Split Squat (8 reps each leg)

Rest 30sec

Then go to 2a.) and alt. between Split Squats and Handstands Holds for 3 rounds total

Handstand Hold

2a.) 60sec Nose-to-Wall Handstand Hold

Rest 30sec

B: Metcon (AMRAP - Reps)

In teams of 2, with only 1 partner working at a time. Partition reps as needed.

AMRAP 7min

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

Rest 1min then

AMRAP 7min

Rowing for Cals. Partition Cals as needed.

*score is total WB and Cals combined

*If the class has more the 16 people some groups will start on rower.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Mobility:

2 minutes each

Lax ball to shoulders

Foam roll legs, glutes, IT band

Band stretches

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 minutes

With a partner, alternate reps to complete:

50 air squats

50 pullups

50 medball situps (R+ 20/14 Rx 16/12)

50 deadlifts (R+ 175/115, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

ENTER YOUR LURONG SCORE ON THE LURONG WEBSITE. MAKE UPS FOR WORKOUT #2 WILL BE THIS SAT 10-11:00AM.

A: Shoulder Press (1-RM Strict Shoulder Press)

Take 15 minutes to build

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

5 Hang Power Cleans

(R+135/95, Rx115/75 lbs)

5 Strict Chin ups (Supinated-Grip)

10 Hand-Release Push-Ups

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.