Pump Day!

Posted: 22nd March 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up 2 (No Measure)

Alt Tabata:

Squat

Push-ups

Weightlifting

Back Squat (6, 4, 2, 2, 1)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

10 min: Row/Max Reps WB (AMRAP – Reps)

For max reps in 10 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots (20/14 lbs)

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

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