Monday Mayhem

Posted: 21st March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Bench Warm up (No Measure)

30 Arm Circles Forward and Backwards

15 Push-Ups

15-20 Sit-Ups

15 Plyo Push-ups

15-20 Supermans

15 Bench Press w/ Bar


Bench Press (8,8,8,8)

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

*Ramp up in weight on bench and weighted pull-up


Metcon (Time)

For time:

Row 1000 Meters

20 Strict Handstand Push-Ups

30 Ring Dips

40 Hand Release Push-Ups

*Strict HSPU- hands on floor, no ab-mats.


Buy Out: Wrist Curls/GHD Sit-ups (No Measure)

Two sets, not for time of:

15 Supinated Wrist Curls

(palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls

(palms down, forearms on bench)

Rest 30 seconds

10-15 GHD Sit-Ups

Rest as needed

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