Pound

CrossFit Boro – CrossFit

This week is our heaviest week of the strength cycle. Next week we will deload then we’ll be fresh and ready to max out again! Note that the reps descend from set to set this week and the percentages are slightly higher.

Ah, good ole Tabata. One of the most underestimated workout schemes… especially with the way we are scoring it today! Because you can only score your lowest score, you’ll want to be careful not to go out too hot in the first few rounds. You also don’t want to sandbag it and realize you left reps on the table at the end. It’ll be a tightrope walk, for sure. Just to be clear on how to perform Tabata, you guys will start with push-ups and do as many as you can in 20 seconds, then rest 10 seconds, then again do as many push-ups as you can in 20 seconds, then rest 10 seconds, and so on and so forth for 8 rounds. Once you’ve completed those 8 rounds, you move immediately into the next station (Russian twists) and execute in the same fashion. There is no rest time allotted for transitioning from station to station except for the 10 seconds following the 8th round, so be ready to transition quickly after that last round!

View Public Whiteboard

A: Back Squat

1×5 @ 75% of 90% 1RM

1×3 @ 85% of 90% 1RM

1×1+ @ 95% of 90% 1RM

Rest 90-sec between sets

B: Metcon (4 Rounds for reps)

Tabata each station

8 Rounds of :20 Work/:10 Rest

A) Push-Ups

B) Slamball Russian Twists (30/20#)

C) Single Unders

D) Slamballs (30/20#)
– Score is lowest round per station

– Complete all 8 rounds at one station before moving to the next

– You only have the 10-sec rest to transition to the next station

Mobility

Forearm Smash w/ Slamball

Chest and Bicep Stretch on Rig

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