HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Deadlift

15 Deadlift

Rest 30sec

One Max Set of Strict HSPU

Rest 2 minutes

10 Deadlift

Rest 30sec

One Max Set of Strict HSPU

Rest 2 minutes

5 Deadlift

Rest 30sec

One Max Set of Strict HSPU

Increase the deadlift load each set, with the goal of selecting a wt. that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

Metcon (3 Rounds for reps)

Record all 3 rounds of Max Set of Strict HSPU

B: Metcon (AMRAP - Rounds and Reps)

Against a 2-min running clock, complete AMRAP of:

10 Alternating Reverse Lunges (R+115/75, Rx 95/65)

10 Push Press

Rest 2min between sets, and complete a total of 4 Rounds (16min Total)