CrossFit Boro – CrossFit
The Box Squats are back! Like the Pause Front Squat we’ve been training lately, these are great for developing strength out of the bottom position. But equally as important, when done correctly, Box Squats require us to engage our BIG MOVERS (glutes and hamstrings) much more than a regular Back Squat, which will only help our squats and deadlifts.
Today we are doing another cardio-intensive EMOM. We’re practicing burpees to a target again in case they show up in the Open. Unlike the Shuttle Runs have been in the recent past, today you will be required to touch the floor at the end of each run before changing direction to run again. You should be finishing each round with 15-30 seconds to spare.
A: Box Squat (7×3 @ 80-85% 1RM Back Squat)
Rest 75 seconds between each set
B: Metcon (AMRAP – Rounds)
Every minute on the minute for 15 minutes (EMOMx15):
Min 1: 10 Burpees to 6″ Target
Min 2: 10x 30-ft Shuttle Run*
Min 3: 10/7cal Bike
*Hand has to touch the floor
Score is # of rounds successfully completed within the minute
banded overhead distraction