• 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, Wednesday, 05/09/2018

May 8, 2018, casebelcher, Filed Under: 4B East

East, Wednesday, 05/09/2018

CROSSFIT

*
Deload Week – Next week we will start our new 4 week cycle. On M/W/F we will rotate through Back Squat, Barbell Bench Press, and RDL. No tempo on any movements and all for sets for 10 reps. Focus on good quality movement over having to go 110% on every workout, that way you are fresh and ready to tackle our base week next week. 

Strength

3 Rounds

5 Back Squat @ 40% of 5RM
w/ :03 Ecc & :05 Iso

5 Nordic Curls
w/ :02 Ecc & :02 Iso

Metcon

3 rounds for time

20 Walking Goblet Lunge
30 RKBS
40 Sit Ups
*KB 53, 35

*10 Minute Cap

COMPETITION

2 Rounds NFT: 
8-10 Stationary Dips (use bullhorn rig attachment)
10 Bench Supported SA DB Row (R)
10 Bench Supported SA DB Row (L)
10 DB Curls (curl with both arms at the same time) 
*Only 45sec rest between movements.

 

LEANX

6 Min AMRAP:

12 DB RDL
12 DB Push Press
12 DB Tricep Extensions

-then-

20 Min EMOM:

1. 100m Sprint
2. Ropes
3. Plate GTOH
4. Hops to Plate

 

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Your email address will not be published.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