Welcome To The Arm Farm: Pump Will Start At 7:00am This Morning
Midcoast CrossFit – PUMP
Warm-up
Metcon (No Measure)
TABATA X 8 Alternating Movements
1. Toe Touch Jumping Jacks
2. No Push Burpees
Then…
2 Sets
8 Half Kneeling Plate Halos
8 L Plate Floor Presses
8 Plate Walk Overs
8 Plate Extensions
Strength
Metcon (No Measure)
Station 1 (15 Minutes)
Every 3 Minutes For 12 Minutes (5 Sets)
7 Bamboo Bar Presses
20-30s Bamboo Bar OH Hold
Immediately Into
Max Effort Ring Rows Until The 2:15 Mark
(45 second rest)
*for the bamboo bar, take a PVC pipe and hang 2 KBs off the bar with bands: https://www.youtube.com/watch?v=qygAhShhJn0 – see video for demo
Station 3 (18 Minutes)
E2MOM X 18
Set 1: 8 DB Bench With Isometric Hold per side https://www.youtube.com/watch?v=IBFqnRA9VOk
Set 2: 10 Banded Bicep Curls With KB Isometric Hold per side (Hold The KB In The Top Of The Bicep Curl and Perform Banded Bicep Curls with the other arm)
Set 3: 20 Banded Rotations Per Side
Station 4 (12 Minutes)
EMOM 12
Minute 1: 10 Turkish DB Situps (1 in each arm): https://www.youtube.com/watch?v=KpufjJRtyPc
Minute 2: 45s Weighted Bear Crawl: https://www.youtube.com/watch?v=CPHSE-MHdVM
Minute 3: 45s Straight Arm Russian DB Twists: https://www.youtube.com/watch?v=Vi7GimOTXiU
