CrossFit Boro – CrossFit
Just like the Deadlift on Tuesday, we are deloading the Back Squat! Quick and easy 3 sets of 5 reps at light weight. Do not do a max rep set on the final set like we have been doing!
On the second day of 2020, we are doing a new Benchmark WOD named “Carrie.” To test not only your gymnastics skill and stamina, but your endurance as well. If you do not yet have C2B but have regular pull-ups, do those. If you do not yet have pull-ups, do Ring Rows but *only with your feet directly beneath the rings* so that the difficulty level is standardized for when we repeat this workout. With a 12-minute cap, you will have around 2:25 to complete each round. That means the pull-up variation you choose should allow you to complete all 10 reps in 0:30-0:45, leaving 1:00-1:30 for Box Jumps. If you hit the time cap, log your score as 12 minutes and the number of reps that you did not complete in seconds. So if I made it through 3 Rounds and 26 reps, I did not complete 34 reps, so my score is 12:34. Now, go kill it!
A: Back Squat (5 @ 45%-55%-65%)
Rest 60-sec between sets
B: Carrie (Time)
10 Chest to Bar Pull-Ups
20 Box Jumps (24/20″)
Time Cap: 15 minutes