New Albany, Wednesday, 08/22/18

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. 

Strength
Sumo Deadlifts
3×8
*3s ECC. Building to no more than 50% of last week’s heavy 3

Metcon
Rowing
4x500m Repeats
* ~5s below 2k row pace, 1:1 work / rest ratio, score is slowest 500m attempt

 

COMPETITION

Pistol Strength / Progressions
2 Rounds:
10 90/90 Hip Transitions
10 Side-Lying Clamshells
10 Foot Banded Single Leg Goblet Squats / leg
5 High Box Lowering / leg

*Single Leg Squat to a bench. Complete all 10 left leg, and then all 10 right. For high box lowering start with both feet on top of box, keep a tall chest w/ knee wider than toe, slide one toe down the back of the box in a slow and controled fashion until your as deep as you can be while still coming out of the bottom with perfect positions.

 

LEANX

A. 10 Min Movement Flow
10 Knee Hug Rocks
10 Knee Hug Lateral Rocks
10 Strict SL Sit ups
10 Elbow to knee crunch
10 SL Raises
10 Hip Circles
5 Inchworms

B. 8 Min Partner EMOM:
18 Partner Wall Balls (20,14)
ME Med Ball Sit ups to Partner

C. 8 Min AMRAP:
20 KB Front Rack Marches (53, 35)
100m Farmers Carry

D. Finisher: 3 Min to accumulate ME wall sit with plate (15, 10)

 

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/