Workout of the day

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.

HomeGrown CrossFit - Level 1 Group Class

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A: Bent Over Row

1a.) 10 DB Bent-Over Rows

Rest 30sec

Then go to 2b.) and alternate between Bent-Over Rows and Hollow Hold/Rocks for 3 rounds total.

*Build wt over the course of 3 rounds

Metcon (3 Rounds for time)

2b.) 60sec Hollow Hold/Rocks

Rest 30 seconds

B: Metcon (Time)

In teams of 2, with only 1 partner working at a time, complete:

100 Burpees

100 One DB Ground to Overhead (R+80/60, Rx 50/30)

100 Box Jump Overs (R+30/24, Rx24/20)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:

Burpees – One DB extended overhead (switch arms as needed)

DB Ground to Overhead – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

HomeGrown CrossFit - Level 1 Group Class

ALL LURONG SCORES FOR WORKOUT #1 NEED TO BE ENTERED TODAY BEFORE 8:00PM. ALSO IF YOU HAVE NOT ENTERED YOUR MEASUREMENTS PLEASE DO THAT NOW. WEEK TWO BRING IT ON!

A: Deadlift

1a.) 8 DL 70-80% 1RM

Rest 20sec

Then go to KBS 2a.) Alternate between DL and KBS for 3 rounds total.

Metcon (Weight)

2a.) 20 Unbroken KBS

(R+70/53, Rx53/44)

Rest 2min

*Pick a wt that you can do UB but challanging

B: Metcon (Time)

1000m Row/Run

25 Thrusters (R+95/65, Rx 75/55)

25 Toes2Bar

100 Double-Unders (Scaled 200 singles + 50 attempts)

25 Toes2Bar

25 Thrusters

HomeGrown CrossFit - Level 1 Group Class

IF YOU ARE SIGNED UP FOR THE LURONG CHALLENGE PLEASE MAKE SURE TO ENTER YOUR SCORE FOR WORKOUT #1 ON THE LURONG WEBSITE ASAP!!!

A: Metcon (Time)

In teams of 2, complete:

20 Strict Handstand Pushups (Scale: DB Strict Press 25/15#)

200 Double Unders (Scale: 20 attempts, 80 Singles per person)

100 Abmat Situps

15 HSPU

150 DU

75 Situps

10 HSPU

100 DU

50 Situps

5 HSPU

50 DU

25 Situps

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean (Every 2min, for 20min (10 sets):)

1 Sq Clean

Build over the course of the 10 sets to today’s 1-RM

B: Metcon (AMRAP - Rounds and Reps)

“Five-Minute Capacity Test”

AMRAP 5min

5 Squat Cleans (R+135/95, Rx 115/75)

10 Burpees Over the Barbell

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

LURONG Benchmark Workout #1

This workout will be performed during week 1 and then retested in week 6 of the Lurong Challenge. It is an AMRAP (As Many Reps As Possible) 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