Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

LURONG Benchmark Workout #6

This workout was performed during week 1 and now retested today in week 6 of the Lurong Challenge. It is an AMRAP in 2 rounds of 6 movements, each with 1min work and 1min rest.

MINUTE

0-1 Deadlift

1-2 Rest

2-3 Box Jump Overs

3-4 Rest

4-5 Hang Power Cleans

5-6 Rest

6-7 L3 Muscle Ups L2 Straight Leg Box Dips L1 Bent Knee Box Dips

7-8 Rest

8-9 Thrusters

9-10 Rest

10-11 Cal Row

11-12 Rest

Repeat for Round 2

Movement and Load Details - Men

Level 3 155lbs, Box Jump Overs- 30"

Level 2 115lbs, Box Jump Overs- 24"

Level 1 75 lbs, Box Jump Overs- 20"

Movement and Load Details - Women

Level 3 100lbs, Box Jump Overs- 24"

Level 2 75 lbs, Box Jump Overs- 20"

Level 1 55 lbs, Box Jump Overs- 12"

*SCORE IS TOTAL REPS

*L3=R+ L2=Rx L1=Scaled

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