New Albany, Tuesday, 07/31/2018

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:

Gymnastics

3 Rounds:
30s Pull-up Negatives (5s ecc)
1min rest
30s HSPU Negatives (5s ecc)
1min rest

Metcon

Tabatas

HK Scoop Toss*
Tuck-Up
Air Bike

*2min rest between each. Score is lowest number in any round for each tabata. Combine tabata scores for final score.

COMPETITION

A. 10min Alt EMOM:
Odd: TGU (R)
Even: TGU (L)
*Build to a heavy single on both sides

B. Kipping HSPUs – 4 sets
Sets 1 & 2: 3-5 reps (2s hold at top)
Set 3: 5-7 (no pause)
Set 4: ME Attempt (test out)

*This completes our 8 week TGU & HSPU progressions. Skip or go easy on the HSPU work in class today if you plan to test out on these two movements.

LEANX

A. 4 Rounds:
100m Sprint
50 Double Unders
-Rest 1 Min B/T Sets-

B. 12 Min AMRAP:
12 Sit Ups
100m Run
8 DB Burpee Box Step Over (24,20)

C. Finisher:
4 Rounds:
40 Sec Forearm Plank
20 Sec Rest

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!