PUMP Day!!!!!!

Posted: 10th January 2018 by jruffing27 in Uncategorized
Comments Off on PUMP Day!!!!!!

CrossFit Tiffin – CrossFit

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

Shoulder Press (1, 1, 1, 1, 1)

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

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

B.

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Push Press

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Buy-Out

Tabata Sling Shot Shuffle (No Measure)

8 Rounds:

Shuffle 10′ and Back (20″ on/10″ off)

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