Workout of the day

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.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Spend 5 minutes on each:

-Glute-ham bridge or full bridge/back bend

-Skin-the-cat and front or back lever

B: Metcon (AMRAP - Rounds)

In teams of 3, with one partner working at a time, complete:

AMRAP 25 mins

15 Strict pull-ups

30 Wall Balls (R+ 20/14, Rx 16/12)

45 Lateral Hurdle Jumps (12 in, 8 in)

60 Kettlebell Swings (R+ 53/35, Rx 35/26)

HomeGrown CrossFit - Level 1 Group Class

LABOR DAY HOLIDAY SCHEDULE (SEPTEMBER 7th)
One Class at 9:00am, Open Gym 10:00-11:00am

A: Metcon (AMRAP - Reps)

Skill: Kipping T2B/K2E

• Hollow body to superman

EMOM for 10min

5-8 T2B/K2E

R+ work 5 strict T2B+ linking Kipping T2B AFAP

Rx work 3 strict K2E +linking kipping K2E

Scaled work 3 strict knees as high as possible + linking kipping

*Record Total Reps

B: Metcon (Time)

4 Rounds

50m Walking Lunges

200m Run

10 GHD Back Extension

10 R+ T2B, Rx K2E

20min Time Cap