New Albany, Monday, 07/30/18

CROSSFIT

*DELOAD WEEK – We’re building into a 5RM Back Squat test in 2 weeks, and then building to our second full testing week of the year 2 weeks after that. So our volume  / intensity progression will be as follows:

Strength
Back Squat
Build to a moderate 3
2×2 @ 80-85%

Metcon
8min EMOM:
10 Suitcase DL (53, 35, 5/side)
AMRAP of,
Burpee Box Jump Overs (20″)
in remainder of minute

*Score is lowest # of BJOs in any round. Rx+ (70, 53)

 

COMPETITION

*This is our last week for our current progressions. Competitor programming will get be moving onto a new cycle starting next week. 

A. 3 Min AMRAP x 5
9 RKBS (53,35)
6 Push Ups
3 V-Ups
-Rest 1 Min b/t Sets-

B. Finisher:
3 Rounds:
10 Air Squats
10 Lunges
10 Pulse Squats
10 Jump Squats
10 Jumping Lunges

-Rest 1 Mins b/t Sets-

 

BOX NEWS

The CrossFit Games kick off this Wednesday, 8/1 – This is the pinnacle for the sport of CrossFit and crowns the fittest man and woman on earth. Be sure to cheer on 4B Alumni Coaches Kristi Eramo (competing in the individual competition) & Lindy Barber (competing in the team division). Head to games.crossfit.com to checkout viewing options and stay up to date!