Ruby Slippers

CrossFit Boro – CrossFit

Oh, Back Squat. How I’ve missed you. We have a descending rep scheme today. The idea is to increase the loading each set and finish with a heavy double (but not a max effort). You should have no doubt that you’ll stand up both reps.

Then, we are going to test our 1k Rows at various Damper settings. You read that right. Today, there are prescribed damper settings. You’ll use this workout as an opportunity to learn what works best for you, based on how well you perform and feel at the different ends of the damper spectrum. You may scale the dampers, if you choose, but I ask that you still go from a higher setting to a lower one for each 1k Row. Note your average split times, stroke rate, and level of fatigue during each effort. Learn about yourself as an athlete today.

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A: Back Squat (10-8-6-4-2, increasing)

Rest 75-sec between sets

B: 1000m Row (Time)

Max Effort 1000m Row
at Damper 10

Rest 3 min. then immed. into Part C

C: 1000m Row (Time)

Max Effort 1000m Row
at Damper 5

Rest 3 min. then immed. into Part D

D: 1000m Row (Time)

Max Effort 1000m Row
at Damper 1

Mobility

Twisted Executive

Child’s Pose

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