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“Pistol Grip Pump”

Gladsaxe CrossFit WOD

2.1K 108
  • AMRAP in 10 minutes
  • 30 Double-Unders
  • 8 Wall Ball Shots (30/20 lb)
  • 10 Dumbbell Box Step Overs (2x50/35 lb, 20 in)

On a 10-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Tips and Strategy

This is a workout you CAN sprint. You won’t have time to make up rounds or reps on the backend, so you will need to push the Double-Unders and the Wall Ball Shots from the start. The Dumbbell Box Step Overs will only go so fast and you are trying to race against grip fatigue.

Give it your best attempt to work through 2-3 unbroken rounds. Then after that, try your best to maintain the largest sets possible.

Intended Stimulus

Overall the loading should feel moderate, which means you are able to accumulate multiple rounds unbroken on the Wall Ball Shot and 2-3 rounds unbroken on the Dumbbell Box Step Overs. If you don’t have a 30 lb Medicine Ball available, then you can shoot to an 11/10′ target instead. Challenge yourself to finish 2 rounds in less than 3:00.


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Background: We first found “Pistol Grip Pump” by Gladsaxe CrossFit @gladsaxecrossfit posted on Instagram by Ham Plan @hamplan who, throughout February 2020, shared workouts like this one submitted to them by members of their affiliate community.

A February 2, 2020 post by Ham Plan’s Austin Malleolo @amalleolo on Instagram said, “This month we have the first-ever HAM Affiliate Month! This is special, as the entire month is programmed and created by YOU: the HAM Plan community!”

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