Ari CrossFit
Woohoo!
A.
"Pump It Up"
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Strict Presses
20 Bent Over Rows
1000m Run/Row
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Strict Presses
20 Bent Over Rows
Scoring: Not Scored
## GENERAL
* The priority in “Pump It Up” is more on control and quality of movement than on speed
* This is a repeat workout from 7.1.18
* Athletes will complete all 3 rounds of the 4 movements before moving onto the bike
* After all bike calories are completed, athletes will move back to the 3 rounds of the 4 movements
## STRICT MOVEMENTS
* Choose strict movement variations that allow you to complete the 5 reps in no more than 2 sets per round
* **Strict Handstand Push-up Subs:**
* Reduce Reps
* 15 Push-ups
* Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
* **Strict Pull-up Subs:**
* Reduce Reps
* Banded Strict Pull-ups
* Ring Rows
## DUMBBELL MOVEMENTS
* Athletes choose their own loading on the dumbbell movements today
* The dumbbell movements should be challenging, unbroken each set
* Use 2 dumbbells for the strict presses
* Use 1 dumbbell for the bent over rows and complete 10 reps each side
* It is ok to have different weights for the two different dumbbell movements