Week 1: Day 5
Midcoast CrossFit – CrossFit
Strength Track L1
Back Squat Accessory Work
3 Sets
10 Front Rack Squats with 1 KB on the right arm
Rest 30 seconds
10 Front Rack Squats with 1 KB on the left arm
Rest 30 seconds
10 Superman
Rest 1 minute
Keep the weight light enough that you can maintain a good front rack and a good squatting position and are able to squat all the way down.
Do not change the KB weight based on your arm. Whatever weight you use on the right, you’ll use the same on your left.
Strength Track L2
Backsquat
5 Sets
A1: Back Squat: 5 @ 70%
Rest 30 seconds
A2: 15 Weighted Superman or 15 Hug A Twinky
Rest 1 minute
Use a PVC pipe to add weight to your superman. If you need to start with just the empty PVC pipe this week, that’s ok. We will continue building on this in the future.
Metcon
Do The Dip (Time)
4 Rounds for Time
15 Ring Dips
20 KB Swings (50/35#)
15 Stick Sit-Ups
15 minute time cap
Scale to either jumping ring dips, reverse push-ups, or box dips.
Accessory work
Metcon (No Measure)
3 Sets
10 Medball Hamstring Curl
20 Banded Good Mornings
