• 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, 05/04/18

May 3, 2018, casebelcher, Filed Under: 4B New Albany

New Albany, Friday, 05/04/18

CROSSFIT

*Performance week β€“ Volume, pace, and intensity will be at it’s highest this week, before deloading next week. 

Strength
Back Rack Lunge
3×10 / side
*Across. Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Banded Side Lying Clamshells
3×10 Per Side

Metcon
12min Partner Relay:
16/14 Cal Row
8 Front Squats (95, 65)
4 T2B

 

COMPETITION

4 Rounds:
10 Single Leg Good Mornings (per side)
10 Hamstring Curls
10 TK Banded Hip Ext

*For good mornings – Toe on wall, only 6″ off ground. Push through the wall and keep hips square. Hold a light KB on the chest w/ both hands instead of DB in one hand like in the video.

 

LEANX

A. 12 Mins to Accumulate:
50 Inverted Row
50 Weighed Step ups/Side
*May break up reps however you like

B. 3 Rounds; each for time:
30 Double Unders
15 DB Power Cleans
10 DB Thrusters

-Rest 1 Min b/t rounds-

 

BOX NEWS

  • The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details. 
  • Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too πŸ˜‰ Friday, May 11th at 7:30pm 

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Your email address will not be published.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