Noisy Neighbor

CrossFit Boro – CrossFit

Alright, alright, alright! (in my best Matthew McConaughey voice…and yes I DID have to look up how to spell his name) It’s been a rough week below the belt so we are giving our legs a bit of a break today. Starting off, we have an overhead hold. These are obviously great for building shoulder stamina and stability, but they’re also spectacular at developing abdominal strength (when done correctly). The workout involves a little bit of everything. We’re picking stuff up off the floor, jumping onto stuff, sitting up on stuff, and getting some stuff from our shoulders to over our head. All kindsa FUN stuff! The reps are low so that you can sustain for the entire 24 minutes but you will have to transition quickly from movement to movement to buy yourself rest time each round. Your score is your slowest round so be careful coming out the gate too hot!!!

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A: Metcon (Time)

Barbell Overhead Hold

Accumulate 3 minutes @ 85% of your 1RM Strict Press
Score is total time it takes to accumulate 3 minutes with the bar overhead

B: Metcon (Time)

Every 3 minutes for 24 minutes (8 Rounds)

6 D-Ball to Shoulder (80/50#)

12 Box Jumps (24/20″)

6 GHD Sit-Ups

12 DB Shoulder-to-Overhead 50/35#, 6R/6L)
Score is slowest round

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