Boulder CrossFit – CrossFit

“Pump The Breaks” (5 Rounds for time)

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

24/18 Calorie Row

Dumbbells: 50/35lb, 35/25lb

Kettlebell: 53/35lb, 44/26lb

Goal: 2:30-3:15/set

Time Cap: 3:30/set

Stimulus: Upper Body Interference / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each movement unbroken. Emphasis on cycle rate and unbroken American Kettlebell Swings

Secondary Objective: Complete the row in under 90 seconds

“Optional Accessory” (No Measure)

For Quality

3 Supersets

10-12 Ring Push-Ups *

16-20 Dual Kettlebell Alternating Gorilla Row

Rest as needed b/t sets

20×1 Tempo For Both Movements

Feet Elevated Ring Push-Ups if possible to increase the challenge

Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension