Pump Dayyyyyy

Posted: 28th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Back Squat Warm-up (No Measure)

8 rounds of Alt Tabata of:

Air Squats

Hollow Hold


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

*Focus on FORM and TEMPO first. Then loading.


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

Complete as many 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.

**All four movements must be completed in order. If you stop in the middle of a set, you must pick up where you left off after your burpees.

Ex. If you finish the front squat and set the bar down, you must perform a push press (after burpees) to move on, but the reps to get back to the push press position do not count.

Loading: Men=115 lbs, Women=75 lbs


Buy Out: Ring Rows/Hollow Hold (No Measure)

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 60 seconds

Rest 30 seconds

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