New Albany, Saturday, 08/25/18

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. 

Benchmark Saturday
Open WOD 18.5…. ( & 12.5, & 11.6 🙂
AMRAP in 7 minutes
3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

*This workout smells a lot like Fran… Get to the gym and practice those thrusters and pull-ups, because Fran isn’t far away 🙂

 

COMPETITION

Aerobic Conditioning
Brick Training
30min Bike
-Immediately into-
20min Run
*Score is total distance covered. Practice nasal breathing throughout as a way to regulate heartrate & intensity. If you can’t breathe in and out the nose only, you’re intensity has gone too high.

 

LEANX

A. 10 Min Movement Flow
10 SL Raises
10 Windshield Wipers
10 Deadbugs
10 Bent Knee Rocks
10 Heel Drops
10 Sec Seal pose
10 Shoulder Taps
10 Leg Sweeps

B. For Time:
1 Mile Run
50 Double Unders
50 Flutter Kicks
100m Run
40 Double Unders
40 Hanging Knee Raises
100m Run
30 Double Unders
30 Tuck Ups
100m Run
20 Double Unders
20 Russian Twists/Side
100m Run
10 Double Unders
10 T2B
100m Run

 

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/