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Midcoast CrossFit – Strong Man

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Tabata: (4rounds)

Bar hangs (grip strength)

Overhead plated lunges

6 min EMOM:

(Complete 4-6 reps of each movement each minute)

DB snatch 35/15)(55/35)

Heavy KB goblet squats

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

200 m farmer carry (KB)

(bigger farmer carry equipment next week)

5 DB thrusters (KB if need be) go heavy but keep form, scale back if needed

2 clean and jerk (75-80% of 1 RM)

(Watch form)

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