Pump Fake

26.2 CrossFit – CrossFit


Warm-up (No Measure)

0:10 Pull Up Bar Dead Hang

0:30 High Plank Shoulder Taps

0:30 Updog to Downdog

0:30 Alternating Single Dumbbell Deadlift

10 Pull Up Bar Scap Retractions

0:30 High Plank Scap Retractions

0:30 Supine Scap Retractions

5 Push Ups

10 Double Dumbbell Deadlifts

3 Strict Pull Ups

[Coach: strict movement, pull chest open at the top]

5 Double Dumbbell Bench/Floor Press

[Coach: pull shoulders back THEN bend elbows]

0:20 Dumbbell Farmer’s Hold

[Coach: flat back intentional form picking up dumbbells]


Metcon (Time)


Strict Pull-ups

Dumbbell Bench Press (50’s/35’s) (35/25)

After Each Set:

100 Meter Farmers Carry (50’s/35’s)

*Score = Time it takes to complete the workout
-Athletes should break up Pull Ups and the Farmer’s Carry more than think to start

-Unbroken Dumbbell Bench/Floor Press

-Hold athletes to Quality movement: full range of motion STRICT Pull Ups, safe range of motion/locked out Dumbbell Bench Presses, and good posture on the Farmer’s Carry.

Extra Credit

Metcon (Weight)


1 Set of 3 @ 60%1RM

1 Set of 3 @ 68% 1RM

2 Sets of 8 @ 73% 1RM

1 Set of 8+ @ 68% 1RM

(Leave 1-2 Reps In The Tank On Max Set)

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