CrossFit Boro – CrossFit

Our strength work for today will improve our overhead pressing ability but will also challenge our ability to remain braced throughout our abdomen and low-back area, which is a concern for many athletes. Be prudent about the weights you choose to build up to so that you can maintain the 3-sec negative.

This workout mixes in a longer distance effort run than we typically see (yay, endurance!) with a pull/push upper body combo. The run should give your shoulders and forearms plenty of time to recover before jumping on the rope again then banging out your push-ups. This time cap will be tight-fitting. Be sure to scale appropriately to maintain the desired stimulus (which means finishing prior to 18 minutes!)

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A: Push Press (8×2 w/ 3-sec negative)

Rest 45 seconds between sets

Ramp up in weight for first 4 sets

Stay at same weight for last 4 sets

B: Metcon (Time)

3 RFT (Time Cap: 18 minutes)

800m Run

2 Rope Climbs

15 Push-Ups


foot smash

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