Workout of the day

HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 3

A: Metcon (Time)

Chipper Completion for Time

50 Wall Balls | Med Ball Cleans

50 Alt DB Snatches

50 Alt. Pistols | Single Leg Sq Touchdowns | Air Sq

50 C2B PU | Pull Ups | Ring Rows

*15min Time Cap

MEN/WOMEN

L3

WB 20# at 10'/14# at 9'

DB Snatch 70/50#

50 Pistols (alt.legs)

50 C2B PU

L2

WB 20# at 9'/14# at 8'

DB Snatch 50/35#

Alt. Single Leg Squat Touchdowns

Pull Ups

L1

Med Ball Cleans 20/14#

DB Snatch 25/15#

Air Squats

Ring Rows

R+=L3,Rx=L2,Scaled=L1

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill Work: 3 movements rotate every 2min, for 12min (2 Rounds):

1) 5-10 Rolls to Candlestick

2) 1min Handstand Walk

(use wall and lift hands or just hold HS if you don’t have HS walks yet, perform for 1min then rest)

3) 16-20 Alternating Pistols

(if you’re proficient, add wt)

*we will be doing pistols tomorrow work, on the skill

B: Metcon (6 Rounds for reps)

EMOM 24min (6 Rounds):

Minute 1 – Row (R+200/150, Rx150/100m)

Minute 2 – 15 KBS (R+70/53, Rx 53/44#)

Minute 3 – 10 BB Thrusters (R+95/65, Rx 75/55#)

Minute 4 – 4-6 DB Turkish Get ups (R+55/35, Rx 45/25) (work each arm)

*score is total reps each round

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