New Albany, Friday, 08/03/18

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:

Weightlifting
6min EMOM:
1 Power Snatch (Hip) +
1 Power Snatch (Above Knee) +
3 OHS
*Across. Light

Metcon
Partner Battle:
4 Rounds:
A: 10 Wall Balls (20,14) + 5 T2B
B: 100m Farmer Carry (70, 53)

*Each partner keeps an indepedent score on AMRAP. That quicker you get back the fewer rounds your partner gets. Pick-up where you left off.

 

COMPETITION

A. 3 Rounds:
20s Table Top Hold
5 Low Ring Transitions
*Toes on ground. Mimick the motion of a strict muscle up. Jump into ring support. Then 3sec negative on ring dip.

B. Every 2min for 8min
1-3 Strict Muscle-ups
*Sub 5 false grip ring pull-ups & 5 ring dips if muscle-ups aren’t ready.

 

LEANX

A. 12 Min AMRAP:
50m Fwd Sled Drag (90,70)
50m Bwd Sled Drag
50m Fwd Sprint
50m Bwd Sprint
50m Side Shuffle (L)
50m Side Shuffle (R)

B. 12 Min EMOM:
1. Battle Ropes
2. Speed Skaters
3. Ring Rows
4. Cal Bike
*Score is total reps

BOX NEWS

Competitor Class this Saturday at 11am (8/4)! Come for a fun/advanced workout! Open to any 4B member ready to take on the task!

The CrossFit Games are back on today through Sunday! 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!