New Albany, Monday, 08/20/18

CROSSFIT

*Deload Week – Next week is PR week (our second testing week of the year)! Manage your load and intensity so that you can be fresh and ready to perform at your best next week. 

Core Strength
4 Rounds:
20s on, 10s off
Plank
Side Plank L
Side Plank R

Strength
KB Bulgarian Split Squats
3 x 6 per leg
*3s ECC. Across

Metcon
8min AMRAP:
KB Complex
10 Clean + Reverse Lunge / side
10 Rotational Press / side
10 Wide Stance Rows / side

 

COMPETITION

It’s a Deload Week, so competitor volume will be lower and focused on skill. Next week is PR week, so leave some gas in the tank!

Clean & Jerk + Accessory
A. Clean Lift-Off
4×3
*Build to a light weight

B. Press in Split
3×5
*Build to a light weight

C. 2 Power Cleans, Hip + 1 Jerk
Every 2min for 10min
*Build to a moderate load.

 

LEANX

A. 10 Min Movement Flow
10 Crocodile Breaths
10 Deadbugs/Side
10 Windshield Wipers
10 Sec Child’s Pose
10 Hip Rockers/Leg
10 Sec Pigeon Stretch/Side
10 Walkouts (inchworm w/o pushup)

B. 10 Rounds for Time:
10 Thrusters (45, 35)
10 Front Rack Lunges
100m Run
*20min cap

C. Finisher: 50 Pull Ups for Time

 

BOX NEWS

• Strong Man Sunday – This Sunday 8/26 @ 1pm with Coach Mike
• Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
• Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
• Checkout our most recent member story on long time 4B Athlete Andrew McCart.
  https://4bfit.com/andrew-mccart/