• 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 / 4B East / East, Monday, 04/23/2018

April 22, 2018, casebelcher, Filed Under: 4B East

East, Monday, 04/23/2018

CROSSFIT

*Load Week – Volume, pace, intensity will increase this week.

Strength
DB Tempo Bench Press
3×12
(3s ecc, 2s iso)
*Across. Same load as wk 1
-ss w-
Supine Ring Row
3×12
(3s ecc, 2s iso)
*Same angle as wk 1

Metcon

8 Minute AMRAP

5 Banded Strict Pull Ups
10 DB Push Press (5L/5R)
20 Alt Jumping Lunge

*Red/Blue band if you got 8+ on your ME Strict Pull Up test. Green/Black Band if you got 8 or less. If you are unable to do a strict banded pull up with a Black Band then substitute 3 Pull Up Negatives

COMPETITION

 

A. All with an empty barbell: 
Clean Positions (2sec hold) – 3x thru
Clean Dynamic Warmup (3 reps each) – 3x thru
2 Power Clean from each position – 3x thru

*The Olympic lifts are improved through good positions and fast/crisp reps. In the early days of Four Barrel we found a barbell warmup (not this exact one) that took about 20min to complete. A small group of our competitors did it 2-3x a week for an entire summer. We saw more improvement in our lifts that summer than ever before from hitting what was likely thousands of reps with an empty barbell. In the Olympic lifts, chase positions and speed, and heavier loads will come.  

**Snatch Positions = hip, mid thigh, above knee, below knee, mid shin
**Snatch Dynamic Warmup = 3 RDL, 3 jump shrug, 3 high pull, 3 muscle snatch, 3 power snatch (all from hip/power position). 

B. 4 Rounds:
One, 60s Goblet Squat (30s down, 30s up)
*Rest as needed. Goal is long spine and perfect positions. Fighting to hold positions over this period of time can help build strength.

 

LEANX

For Time:

25 Thrusters (45/35)
50 Tuck Ups
25 Thrusters

-Rest 3 Mins-

25 Burpees over Bar/DB
50 Pull Ups
25 Burpees over Bar/DB

 

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Your email address will not be published.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

  • Nutrition Challenge 2022
  • We’re Hiring!
  • Nutrition Challenge Resources
  • 4B East, Closing Sep’ 12th
  • Daily Health Bulletin, Thu 7.9

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 © 2022 Four Barrel Fitness All Rights Reserved

Website built by Louisville Web Nerds