PUMP day!!!!!!!!!

Posted: 3rd January 2018 by jruffing27 in Uncategorized
Comments Off on PUMP day!!!!!!!!!

CrossFit Tiffin – CrossFit


Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

*10 Reps each. Start w/ PVC. Then use a bar.


Split Jerk (1, 1, 1, 1, 1, 1, 1)

Take 20 minutes to build to today’s heavy Split Jerk


For max reps: Bike/DBStep Overs/Thrusters (AMRAP – Reps)

For Max Reps:

3 Minutes of Assault Bike for Calories

Rest 60 seconds

3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs)

Rest 60 seconds

3 Minutes of Thrusters (115/85 lbs)


Buy Out: Tabata Side Planks (No Measure)

8 Rounds (20″ ON/10″ OFF):

Side plank

*Switch sides each round.

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