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Week 1: Day 3

21
Jul

Week 1: Day 3

Midcoast CrossFit – CrossFit

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Gymnastics Pull Day

Pull Day (Level 1)

4 Sets

3-4 Negative Pull-ups

30 seconds

10 Straight Arm Ring Rows

60 seconds
Your goal should be to shoot for at least 3 seconds on the way down. If you are struggling to maintain the negatives, you can use a box to assist you.

Pull Day (Level 2)

4 Sets

5-7 Strict Pull-Ups

Rest 30 seconds

10 Straight Arm Ring Rows

Rest 60 seconds

Pull Day (Level 3)

4-5 Strict Chest To Bar Pull-Ups

Rest 30 seconds

10 Straight Arm Ring Rows

Rest 60 seconds

Metcon

Summer in the City (AMRAP – Rounds and Reps)

25 Minute AMRAP

50 Double Unders

40/30 cal Row

30 DB Pushup Rows (50/35#)

20 DB Front Rack Walking Lunges
Scale for double unders is plate hops. Use a 45# plate and hop on and off for 50 reps.

If you cannot perform 50 double unders in 2-3 sets, scale to 30 double unders.

Accessory work

Metcon (No Measure)

2 Sets

15 Single Leg Releves Right Foot

15 Single Leg Releves Left Foot

15 Releves

ME single leg hold with eyes closed and ears plugged each leg

*if you can’t do 15 releves on one foot, scale to a number you can hit unbroken