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Week 1: Day 1


Week 1: Day 1

Midcoast CrossFit – CrossFit

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Strength Track L1

Backsquat Form Prep

This will be performed with an empty bar before you start:

2 Sets

5 squat to box with band above knees (find a box you can squat to parallel with. Sit down on the box keeping your chest up and drive up fast using your legs)

5 Plate Reach Squats With Band Above Knees (take a light plate and extend it out in front of you as you squat down. The goal should be to keep your chest elevated)

5 Backsquat With The Empty Bar and Band Above Knees

Back Squat (5×3 @60% of your 1RM)

Rest at least 90 seconds between sets. If you feel your form struggling on the last few sets, cut the reps to 2 or go down in weight. Your focus should be on form and perfect positioning.

Strength Track L2

Back Squat (4, 3, 2, 4, 3, 2, 6)

4 @ 65%

3 @ 70%

2 @ 75%

4 @ 70%

3 @ 75%

2 @ 80%

6 @ 60%
This week starts the first week of our backsquat strength cycle work. This may seem light, but don’t bump your weights up. Take your percentages off your true 1RM and stick to them. We will be building over the course of the next 7 weeks.


“These Legs Are On Fire” -Alicia Keys (Time)


Calorie Assault Bike

Burpee Box Jump Over (24/20″)

15 Min Time Cap
If there are not enough assault bikes, sub a row or ski for equal calories.

Rx Women Perform 21-15-9-6 Calories on the AAB

Scale to a box height you can jump to. Your goal should be to pick a scale that you can sprint through this workout on. If you need to scale the reps in order to keep the intensity, you’ll scale to 21-15-9-6 on the burpee box jump overs. Your goal should be to try and finish this in under 15 minutes. You may perform lateral burpee box jump overs or box facing burpee box jump overs. For the bike start out with a sprint to get your calories clicking. After that, settle into a challenging, but consistent pace to finish out the calories.

Accessory work

Metcon (No Measure)

“3 Sets

10 Seated Banded Press Out

10 Single Leg Squat To Box

*don’t bounce off the box. Sit down on it and use your working leg to drive off the box

10 Single Leg Glute Bridge per leg