• 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 New Albany / New Albany, Friday, 04/06/18

April 5, 2018, casebelcher, Filed Under: 4B New Albany

New Albany, Friday, 04/06/18

CROSSFIT

*Deload / Reset Week

Strength
12min to Complete:
3 Rounds:
12 Split Stance RDL / side
100m Suitcase Carry (R)
100m Suitcase Carry (L)

Metcon
7min AMRAP:
4 Power Cleans (~60% 1RM)
6 T2B
40 DUs

COMPETITION / EXTRA STRENGTH / GET SWOLE

3 Rounds of:
12 TK Banded Hip Ext
12 Band Pull-Throughs
3x15s GHD Hip Extension Holds

*Testing week is next week, but still increasing volume slightly on these movements due to low impact.

 

LEANX

A. 10 Mins to Complete 3 Sets:
14 SA Ring Row
14 Frog Pumps
12-15 DB Floor Press

B. For total reps: 
1 Min AMRAP Burpees
1 Min AMRAP Cal Row
2 Min AMRAP Burpees
2 Min AMRAP Cal Row
3 Min AMRAP Burpees
3 Min AMRAP Cal Row

C. Cash Out:
3 Rounds:
30Sec Handstand Hold
Right Into
ME L-Sit Hold

 

BOX NEWS

  • Testing Week for CrossFit starts next Monday, April 9th. We’ll be completing 5RMs, gymnastics benchmarks, conditioning tests, and benchmark WODs. All testing, all week. Get to class, test yourself, and establish baselines for the upcoming cycle and year. *Thursday will be a makeup day for any tests missed Mon-Wed. On Sunday we’ll have a regular WOD programmed, but will encourage make-ups of any tests missed throughout the week. 
  • GET READY FOR SUMMER! Our next Nutrition Challenge kicks off Monday, May 7th. Stay posted for full details coming out over the next few weeks.

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Your email address will not be published.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