HomeGrown CrossFit - Level 1 Group Class
A: Bench Press
3 Rounds of:
4-6 Bench Press @ 20X1. Try 90-85% 1RM for all sets)
8 Single Arm DB Bent Over Row (8 each arm)
For BP Build to today’s heaviest at the prescribed tempo – 2sec descent, 0sec hold in the bottom, explode up, then 1sec pause before beginning the next rep. Also build up on Rows
*ALWAYS HAVE A SPOTTER FOR BP!
B: Metcon (Time)
5 Rounds of:
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
You can also perform this with a partner, start with one on Row/Run, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.
*Record in notes if with a partner
Published by: Breanne Feudale in Uncategorized