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Pump Cycle 2: Day 1


Pump Cycle 2: Day 1

Midcoast CrossFit – PUMP

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Metcon (No Measure)

TABATA X 8 Rounds Total. (Alternating Movements)

1. Squat Jumps

2. Burpee With No Push-Up

Rest 2 Minutes

TABATA 8 Rounds Total (Alternating Movements)

1. Scap Push-Up

2. Band Pull-Apart


2 Sets

5 Scorpion Stretch Per Side

5 Childs Pose To Cobra Stretch


Metcon (No Measure)

Every Minute On The Minute For 8 Minutes

Even Minutes: Max Effort Chin Over Bar Hold With Supinated Grip (Palms Face Your Face). After you drop, finish out the minute with as many ring rows as you can with supinated grip. Don’t rest, go straight into the ring rows and position yourself so that you can drop and go straight to ring rows.

Odd Minutes: Rest
If you cannot hold your chin over the bar for more than 10 seconds, perform a top of the ring row hold with supinated grip for as long as you can (no more than 40 seconds) and finish out the minute with supinated ring rows.


Metcon (No Measure)


Every 90 Seconds For 12 Minutes Alternating Movements Each 90 Second Interval

1. 8-10 DB 1-1-2 Floor Press

2. 6-8 Pronated Barbell Row + 6-8 Supinated Barbell Row

Rest 3 Minutes


Every 90 Seconds For 12 Minutes Alternating Movements Each 90 seconds

1. 10 Palloff Press Per Side

2. 15-20 Tall Kneeling Landmine Rotations:

3. 15-20 Weighted DB Sit-up
Pronated = Hands Overhand Grip

Supinated = Hands Underhand Grip

Add weight to the barbell row each round

On the Weighted sit-ups, DB comes into your chest each round and press to overhead as you sit up.

Core Work

Metcon (No Measure)

TABATA X 15 Rounds (Total – Alternating Movements)

1. Medball Deadbugs

2. Plank Jacks

3. Single Leg V-Ups