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DESCRIPTION

STRUCTURE: Athletes will complete 10-1 Strict Pull Ups and Dumbbell Floor Press; after every set athletes will complete a 100 Meter Farmer’s Carry.

STIMULUS: “PUMP FAKE” is a Grind.

STRATEGY: Athletes should break up Pull Ups and Farmer’s Carries from the start in order manage grip fatigue. Encourage athletes to be less competitive today and more focused on Quality of movement over speed.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should finish the workout between 18-25 Minutes.

EFFICIENCY TIPS

“PUMP FAKE”

-Athletes should break up Pull Ups and the Farmer’s Carry more than think to start

-Unbroken Dumbbell Floor Press

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

WOD

“Pump Fake” (Time)

“PUMP FAKE”

10-9-8-7-6-5-4-3-2-1:

Pull-ups

Double Dumbbell Floor Press

After Each Set:

100 Meter Farmers Carry

Time Cap 28 min

RX+-50/35#, Strict Pull Ups

RX -35/20#

50-59-20/15#, Jumping PU

60+ -15/10#, Ring Rows

Basics-10/8#, Ring Rows, 8-7-6-5-4-3-2-1