Workout of the day

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