PUMP Cycle 2: Week 2
Midcoast CrossFit – PUMP
Metcon (No Measure)
Warm-Up
Every 30 Seconds For 5 Minutes Alternating Movements
Movement 1: 10 Jumping Lunges
Movement 2: 5-7 Scap Push-Ups
Then
Every 30 Seconds For 5 Minutes Alternating Movements
Movement 1: 4-6 Deadbugs
Movement 2: 15-20 second bar hang
Activation
2 Rounds
15 Lateral Plate Raises (1#) Palms Down
15 Lateral Plate Raises (1#) Palms Up
15 second Lateral Plate Raise Hold Thumbs Up
Strength
Metcon (No Measure)
STATION 1 (20 minute Time Cap)
4 Sets
A1: Seated Rear Delt Fly x 8-10 Reps
Rest 30 seconds
A2: Side Lateral Dumbbell Raises x 8-10 Reps
Rest 30 seconds
A3: Seated Dumbbell Z Press x 8-10 Reps
Rest 30 seconds
A4: Kettlebell Shrugs x 15-20 Reps
Rest 90 seconds
STATION 2 (20 Minute Time Cap)
4 Sets
B1: Close Grip Bench Press x 8-10 reps
Rest 30 seconds
B2: Barbell Skull Crushers x 10-12 reps
Rest 30 seconds
B3: Close Grip Banded Pulldown x 15-20 reps
Rest 30 Seconds
B4: Alternating DB Bicep Curl x 20 Reps
Rest 90 seconds
Core Work
Metcon (No Measure)
4 Sets
12 Half Turkish Get-Ups (Left)
12 Half Turkish Get-Ups (Right)
30 second hollow hold
Rest 60 seconds
