Pump Day

Posted: 28th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Bear Complex Warm-Up (No Measure)

20 Walking Lunges

Bear Crawl Rig Length 2 x

20 Air Squats

10 Bear Complex w/ 45/35

Jog 200 m
Bear Complex= Power Clean + Front Squat + Push Press + Back Squat + Push Press


Back Squat (5,5,5,5,5)

Five sets of:

Back Squat x 5 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2020

Rest 60 seconds


10 Min AMRAP DL/Clean/Squat/Press (AMRAP – Reps)

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

*You must perform 5 burpees any time the weight settles on the ground.

Loading: Men=115 lbs, Women=75 lbs


Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

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