12/12/18

CrossFit Boro – CrossFit

When done correctly and with vertical shins, the box squat is great for loading the major squatting muscles – the hips, glutes, and hamstrings. It also helps with strengthening “sticking points” in the bottom of the squat by eliminating the stretch reflex and requiring summoning of all your muscles at once to stand from the box. Pick a weight that is challenging but allows you to execute the way your coach instructs it.

The workout is largely testing cardiovascular endurance, but your midline will be taxed from the sit-ups and may further challenge your efficiency in the double under jumps and in the stroke drive on the rower. Find a pace that you can keep consistent throughout the 14 minutes.

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A: Box Squat (3×6 @ moderate weight)

Rest 1 minute between sets

Same weight across

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes

45 Double Unders

30/24 Cal Row

15 GHD Sit-Ups

Mobility

quad smash

banded overhead distraction

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