Kung-Fu Kaizen

CrossFit Boro – CrossFit

Wanna know how to make a Front Squat more challenging? Pause at the bottom of it! That’s exactly what we are doing today. You’ll hold the bottom for 3 whole seconds before leading your way back to standing (with your elbows, of course). It’s only two reps at a time but the weight is moderately heavy and the pause makes it feel even heavier, so be ready to fight for your positions.

Our workout involves some endurance work, horizontal pressing, and hanging gymnastics. There’s a little something for everyone. Much like the Bench Press, Floor Presses will be done with our back lying on the floor, bar in hands and above the sternum. Unlike the Bench Press, our elbows hit the floor before the bar is able to touch our sternum, so it’s not so much a chest exercise as it is teaching a strong and aggressive lockout of the elbows. While the prescribed weights are not terribly heavy, your triceps will fatigue quickly much like in a push-up so you’ll want to shy away from reaching failure early on. The Toes-to-Bar should be done in at least 3-4 sets. Singles, while still achieving the standard, may not afford you enough time to finish in the cap. All who need a scale today will do V-Ups instead of our usually leg/knee raises.

View Public Whiteboard

A: Paused Front Squat (5×2 @ 65-70%)

3-sec Pause at the Bottom

Rest 60-sec between sets

B: Metcon (Time)

3 RFT (Cap: 15 minutes)

500m Row

12 Floor Press (95/65#)

16 Toes-to-Bar
Scale for T2B are V-Ups


Barbell Tricep Smash

Foam Roll Groin

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