• 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 (05/11/15)

May 10, 2015, casebelcher, Filed Under: Competition

Competition (05/11/15)

Open Prep

This is week 4 of our first hypertrophy phase, and it is our “Performance” week – meaning it will be the most intense week of the cycle. We’ll maintain a lot of the same weights/loads, but we’ll be upping the overall volume.

A.
Every 2min for 8min:
2 Power Cleans
-then-
Every 2min for 8min:
1 Power Clean
*Build into a heavy single

B.
Back Squat
5×12 [9]
*Same weight as last week. Moving up in volume
-superset with-
Glute Bridges
5×12

C.
RDL
5×12 [9]
*Add 5-10lbs to last week
-superset with-
GHR
5×8 [9]

D.
Lunge
5×12 / leg [9]
Perform all 12 on right, and then all 12 on left
-superset with-
Calf Raise
5×12
*Aim for 5-10lbs heavier on lunge. Use steps and a dumbbell to help weight calf raises

E.
3 Rounds of:
400m Run
5 OHS (135, 95)
10 T2B
15 Wall Balls (20, 14)


Regional Prep

A.
Rest Day

Reader Interactions

Comments

  1. chris redden says

    May 11, 2015 at 8:12 am

    A. worked to 215 for two and 240 for one
    B. 195
    C. 135
    D. 95 & 25
    E. did class Wod they were short one person

    Reply
  2. Brett Moore says

    May 11, 2015 at 10:02 am

    A. 215 for two and 245 for one
    B- 195
    C- 135
    D- 95 & 25

    Reply
  3. Karlie says

    May 11, 2015 at 10:30 am

    A. 95, 100
    B. 95# all 5 sets
    E. 16:21 75# OHS ran out of time to warm up to 95#

    Reply
  4. Casey Hogan says

    May 11, 2015 at 7:55 pm

    Open:
    A: 195 for 2, 205 for 1
    B: 185 all, too heavy. Wore me out rest of day
    C: 140
    D: 95
    E: 14:34 so tired by the time I hit E

    Reply
  5. Stuart Stark says

    May 11, 2015 at 9:19 pm

    A. 250#
    B. 175#
    C. 165#
    D. 75# & 35s

    Reply

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Your email address will not be published.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