PUMP day!!!

Posted: 20th June 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out- Footwork

6. Hang Squat Clean

Weightlifting

Hang Clean + Clean (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

*Power or Squat.
Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

Metcon

E90s for 15 min (5 sets): Hang Squat Clean/Bike (Weight)

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans

Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

*Score the lightest weight used for the Hang Squat Cleans.

Buy-Out

Metcon (No Measure)

3 sets each:

Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011

Alternating Cossack Squats x 12 reps @ 2111

Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds

L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Buy-Out 2

Metcon (No Measure)

Three sets of:

Dumbbell Skull Crushers x 10-12 reps @ 20X1

Rest 30 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest 90 seconds

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