Pumppppp Day

Posted: 25th July 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Back Squat (8, 8, 8, 8)

Every 4 minutes, for 16 minutes (4 sets):

Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon

For Time: Row/TTB/Lunge (Time)

For time:

1000 Meter Row

immediately followed by three rounds of:

15 Toes to Bar

20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (70/53)

Buy-Out

Metcon (No Measure)

Three sets:

Single-Arm Dumbbell Row (Left) x 10 reps @ 2111

Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

L-Sit or L-Sit Progression x 45-60 seconds

Buy-Out 2

Metcon (No Measure)

Three sets of:

Weighted Stationary Dips x 10-12 reps @ 20X1

(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)

Rest 30 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Rest 60 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest 30 seconds

Supine GHD Hold x 45 seconds

Rest 30 seconds

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