HomeGrown CrossFit - Level 1 Group Class

A: Split Stance Romanian Deadlift

This exercise for the posterior chain. This is a hybrid between a traditional Romanian deadlift and a single leg RD.. The front leg does the majority of the work while the back leg provides stability. This could be used as a progression to learn the single leg RDL, or as a means to get a unilateral training effect with heavier loads. The closer together your feet are, the harder it will be.
4 Rounds

6-8 Split Stance Romanian Deadlift (each leg) @ 4011

*Prescribed tempo – 4sec descent, 0sec hold in the bottom, 1sec up, then 1sec pause before beginning the next rep. Build up

L-Sit x 60sec

(if you cannot hold for 60sec unbroken, accumulate the time in as few sets as possible)

Rest 60 seconds

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

B: Metcon (Time)

5 Rounds

15 Russian Kettlebell Swings

10 Overhead Barbell Alt Step-Ups (5 each leg) (R+55/45, Rx 45/33)

Rest 60sec between rounds

Swing a “heavy” kettlebell, and use a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.