CrossFit Boro – CrossFit
Happy Friday! Today we will be working on our Toes to Bar stamina. How many reps you are “prescribed” will be determined by how many reps you can perform unbroken for your first set. So technically, unless you know your capabilities well, your number will not be known until after you’ve done your first set of T2B or Kipping Straight Leg Raises. If it’s >10, you’re accumulating 50. If it’s 7-10, you’re doing 35. If it’s 4-6, you’re doing 20. Anytime you drop from the bar, you have to do 15 Superman Rocks before you can knock out another set toward your total. Your score is how many sets it takes you to hit your number. Let’s see what you’ve got!
The metcon has some cardio, some rotational work (great for your obliques and improving your motion in the Transverse plane), and some inverted pressing. You’ll have a few options if HSPU aren’t your thing (yet). See ya on the floor!
A: Metcon (AMRAP – Rounds)
In no more than 8 minutes:
Accumulate Toes-to-Bar or Straight Leg Raises
50 if you can do a set of 10 or more reps
35 if you can do a set of 7 or more reps
20 if you can do a set of 4 or more reps
For every break, complete 15 Superman Rocks
Score is # of sets it takes to complete the total reps – Log # of reps in the Notes (50, 35, or 20)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
50/38 cal Row
30 KB Chops, 15R/15L (35/26#)
10 Handstand Push-Ups