Monterosso al Mare

CrossFit Boro – CrossFit

Okay, guys… We are deloading this week! I understand it seems almost laughable to move these light loads but it’s an opportunity for our bodies to recover and prepare for next week which is max-out week! So please, do not exceed the working percentages. Give yourself the best chance at producing a maximum effort (and maybe even hitting a PR!)

Today’s workout involves an element that we hardly ever prescribe — unbroken sets. Yes, we are calling for unbroken wallballs. For our purposes, that will means stopping (with or without the ball in hand) for longer than 2-3 seconds. It would be OK if you were caught off balance receiving the ball but you should move immediately into the next rep once adjusted in order to consider it an unbroken set. Any standing with the ball or resting of the ball against the wall/rig will constitute a break. The goal here is to push through mental barriers that may be keeping you from excelling at wall balls. The burpee numbers are high so find a methodical pace at which to do those. The lunges will only make it more difficult to knock out an unbroken set of wall balls so pay attention to how your legs feel and consider resting a bit before jumping right into the next set of wall balls.

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A: Back Squat (Deload)

1×5 @ 40% of 90% 1RM

1×5 @ 50% of 90% 1RM

1×5 @ 60% of 90% 1RM

Rest 60-sec between sets

B: Metcon (Time)

5 RFT (Time Cap: 23 minutes)

12 Unbroken Wallballs (20/14# to 10′)

16 Burpees

20 Front Rack DB Lunges (50/35#)
Lunges are in place, forward, and with only one DB


DB Quad Smash

Couch Stretch

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