New Albany, Wednesday, 04/25/18

CROSSFIT

*Load Week – Volume, pace, and intensity will increase this week.

Strength
Back Rack Lunge
3×12 / side
*Across. Same load as wk 1
-ss w-
Banded 3 Pos Glute Bridge
3×10 Per Position

Metcon
With a Partner
For time:
4,800m Row
*Partners alternate every 400m. Goal is to stay slightly above your 500m row pace.

 

COMPETITION

4 Rounds:
10 DB Incline Bench
30s Banded Tricep Ext
10 EZ Bar Curl
*Increasing volume. Same load as last week. Pick a light band that will allow you to keep constant tension for the 30s. Roughly 30-45sec rest between movements.

 

LEANX

A. For Time:
10-1 of:
Split Squat/Leg
Push Up

*20 Sec Hollow Body Hold after each set*

*RX+: 35/26 Weighed Split Squats

B. 5 Rounds for Time:
5 SA RKBS
5 SA Hang Power Clean
5 SA Front Squat
10 SA Front Rack March

 

BOX NEWS

• Strongman WOD this Sunday April 29th at 1pm. We’ll be hosting a Strongman WOD the last Sunday of every month throughout the summer.  
• The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details. 
• Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too 😉 Friday, May 11th at 7:30pm