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Week 1: Day 5


Week 1: Day 5

Midcoast CrossFit – CrossFit

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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


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.


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