HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

Every 3min, for 18min (6 sets):

Bench Press @ 20X1 tempo

Perform the following reps and percentages:

* Set 1 – 3 reps @ 65% of 1-RM

* Set 2 – 2 reps @ 75%

* Set 3 – 1 rep @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – 1 rep @ 101-103%

* Set 6 (optional) – Exceed Set 5 weight

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

B: Metcon (Time)

4 Rounds:

400m Run

Accumulate 1min Barbell Holds Over Head (R+115/75, Rx 95/65)

*At the end of the workout every time you dropped the bar add 3 strict Toes to Bar or Hanging Knee Raises. Everyone will have to drop to the bar a least 4 times so that is 12 Strict Toes to Bar.

**ALL T2B is done at the end and doesn't count in your time.