Pump Day

Posted: 25th January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC

Weightlifting

Seated Strict Press (6, 6, 6, 6, 6)

Take bar from rack. Sit on a 20″ box. Press.
Five sets of:

Seated Strict Press x 6 reps

Rest 2-3 minutes

Metcon

EMOM: SHSPU/TTB/Burpees (AMRAP – Reps)

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 Strict Handstand Push-Ups

Minute 2 – 12 Toes to Bar

Minute 3 – 15 Burpees

*Rx = completing all the reps Rx. If you do, your score will be 180.

Buy-Out

Buy Out: Row/ SL Bridge (No Measure)

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

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