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Welcome To The Arm Farm: Pump Will Start At 7:00am This Morning

28
Aug

Welcome To The Arm Farm: Pump Will Start At 7:00am This Morning

Midcoast CrossFit – PUMP

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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

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