East, Friday, 10/19/2018

CROSSFIT

*Performance Week

Strength

Strict Press
15 Minutes to complete:
3 x 5 – 3.3.1.1.
-then-
1 x 10
1 x 8
1 x 6
1 x 6
*all sets are building – even the tempo warm up sets

Metcon

5 Minute AMRAP

3 Burpees
20 Double Unders
6 Burpees
20 Double Unders
9 Burpees
20 Double Unders
*keep increasing Burpees by 3 reps each round

COMPETITOR

Muscle-Up Progressions
Strict Musce-Ups
9min EMOM:
1-2 Strict Muscle–ups

-or-

4 Rounds of:
Min 1: 5-7 False Grip Ring Pull-ups
Min 2: 5-7 Ring Dips
Min 3: 5-7 Table Tops 

LEANX

2 Rounds:

Rockbacks
Hip Rockers
Mountain Climbers
Bird Dogs
Banded Toe Taps

-then-

Strength
9 Min EMOM:

Bicep Curls
Band Pull Downs
Banded Lateral Chops

-then-

12 Min AMRAP with partner

A: 400m Run
B. 10 DB Snatch into SA Front Rack Squat + ME Plank Hold

BOX NEWS

• The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
• Freaky Friday Night Lights – Friday, 10/26, 6:30pm
• 4B Internal Weightlifting Meet (in New Albany) – Saturday, 11/3, 9am