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Welcome To The Arm Farm (Deload Week)

24
Jul

Welcome To The Arm Farm (Deload Week)

Midcoast CrossFit – PUMP

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Metcon (No Measure)

WARM-UP (0-5 Minutes)

3X

10 Cal Row

100m Run

Rest 30 seconds

*Getting progressively faster each round

ACTIVATION (5-15 Minutes)

2x

Lateral Raises Palms Down X 15

Lateral Raise Hold Palms Down X 15 seconds

Lateral Raises Palms Up X 15

Lateral Raise Hold Palms Up X 15 seconds

Lateral Raises Thumbs Up X 15

Lateral Raise Hold Thumbs Up X 15 Seconds

Rest 60 Seconds

Then

2x

5 Scap-Push-Ups

Then

1x

20 Band Pull Aparts

20 Reverse Snow Angles

PUMP (15-75 minutes)

Group 1 Starts on:

EMOM 15

Minute 1: 45 seconds Max Effort Bicep Curls (LIGHT)

Minute 2: 45 seconds Max Effort Banded Tricep Pushdowns (LIGHT)

Minute 3: Rest

Go for volume on these. You should strive to not stop working for the full 45 seconds. The 1 minute of rest should feel short.

Group 2 Starts On

EMOM 15

Minute 1: 45 Seconds Straight Arm Banded Pulldown

Minute 2: 45 Seconds Empty Barbell Supinated Row

Minute 3: Rest

Group 3 Starts On:

EMOM 15

Minute 1: 45 Seconds Banded Push-Ups

Minute 2: 45 Seconds Barbell Behind the Back Shrug

Minute 3: Rest

There is a 3 minute rest between the stations. You will go for 49 minutes total. Consider this a 45 minute EMOM, but you’ll be doing one station rotation at a time to work complementing muscle groups. Go LIGHT on all these. Our goal is volume accumulation and repetition.

P.S. You don’t get the third minute of rest on the last round. You’ll go from Minute two straight into 3 minutes of rest. Have fun!