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Week 2: Day 3


Week 2: Day 3

Midcoast CrossFit – CrossFit

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Gymnastics Push Day

Push Day L1 (3 Sets)

3 Sets

8-10 Seated DB Z Press

ME Banded Push-Ups

Rest 60 Seconds
Set the band just under your hips and give yourself a band that allows you to do more than 10 push-ups.

Push Day L2 (3 Sets)

3 Sets

A1: 8-10 Pike Push-Ups

A2: ME Banded Push-Ups

Rest 60 seconds
Select a box height that is challenging, but still allows you to do at least 8 pike push-ups. Make sure that your shoulders are stacked and your hands are in a tripod position.

Push Day L3 (3 Sets)

3 Sets

A1: 2-3 Wall facing Strict HSPU

A2: ME Banded Push-Ups

Rest 60 seconds


Seeing Double (AMRAP – Rounds and Reps)

3 Rounds For time

21 Front Squats (95/65#)

21 Hand Release Pushups

Rest until 12 Minutes

9 Minute AMRAP

15 G2OH

15 Pull-Ups

Accessory work

Metcon (No Measure)

Single Leg Jumps

2 Rounds On Each Leg

10 Seconds On 10 Seconds Off

Forward and Back

Side To Side

Trace A Box

Forward Back to Side To Side