• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Four Barrel CrossFit | Four Barrel Fitness

  • Getting Started
  • Group Classes
    • CrossFit
    • LeanX
    • Weightlifting
    • Teens Classes
    • Longevity
  • Personal Training
  • Schedule
  • Location
  • About
    • Contact
    • Mission
    • Coaches
  • Blog
    • News & Events
    • Training & Nutrition
    • 4B New Albany
You are here: Home / Competition / Competition {01/28/15}

January 27, 2015, casebelcher, Filed Under: Competition

Competition {01/28/15}

AM Session:

A.
5x250m Row @ 85-90% effort
*90sec walking rest between efforts
-rest 5min, then-
3x500m Row @ 85-90% effort
*2:30sec walking rest between efforts
-rest 5min, then-
1x1000m Row @ 85-90% effort

B.
5 Rounds:
Min 1: ME Freestanding HS Hold
Min 2: ME UB Parallette L-Sit
Min 3: Rest
*Draw a 3′ by 3′ box for HS hold. If you come down kick back up and accumulate as much time as possible within the minute. For L-sit, simply give 1 max effort attempt each min

PM Session

A.
Every 2min for 6min:
5 Push Jerk
Every 2min for 6min:
3 Push Jerk
Every 2min for 6min:
2 Push Jerk
*Build into a heavy set of 5, 3, 2

B.
8 Rounds of:
Min1: 10 Burpee BJO (24, 20)
Min 2: 12 RKBS (70, 53)
Min 3: 14 KB Walking Lunges (53, 35)

C.
5 Sets of:
10 Alt DB Presses at Extension (5/arm)
*Hold both DBs at full ext, then press the left DB, then the right DB.
Build into a heavy weight and maintain for all 5 sets. Focus on a good stacked position and keeping the rib cage down. 2min rest between sets. 

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Get Started Now

We’re here to help you cut through the noise.

Our professional coaches will develop a customized fitness and nutrition plan for your needs and goals!

Book Free Intro

Recent Blog Posts

  • New Year Nutrition Challenge 2023
  • Nutrition Challenge 2022
  • Nutrition Challenge Resources
  • Daily Health Bulletin, Thu 7.9
  • Glutes & Pelvic Floor

Footer

New Albany, IN

Address: 322 Mt Tabor Rd
New Albany, IN 47150
Phone: 502-509-3801
Email: staff@4bfit.com

About Four Barrel

Locally owned and operated since 2012, 4BFit offers comprehensive training programs for all walks of life. Our members range from grandmothers to professional athletes and everyone in between.

Get Started Now

Get Social

  • 4B New Albany – Facebook
  • 4B New Albany – Instagram

Quick Links

  • Memberships
  • Location
  • Contact

Our Partners

crossfit journal

rogue

crossfit store

Copyright © 2023 Four Barrel Fitness All Rights Reserved

Website built by Louisville Web Nerds