New Albany, Friday, 07/13/18

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

Strength
Deadlift
15min to complete
Build to heavy 4
2×4 @ 85-90%

Metcon
How long can you maintain this “Average 500m row pace”
Adv: (1:50, 2:00)
Int: (2:00, 2:10)
Beg: (2:10, 2:20)
*score is time the Avg/500m falls below the target time above.

 

COMPETITION

 A. WEEK 5 of our Muscle-Up Progressions
3 Rounds NFT:
5-7 False Grip Pull-ups
5-7 Ring Dips
5-7 MU Transitions
—
B. Core Strength
3 Rounds:
10 GHD Hip Extension
10 GHD Sit-ups (to parallel)

 

 

LEANX

A. 9 Min EMOM:
Min 1: 40 Sec Deficit DB Deadlifts
Min 2: 40 Sec Pistol Squats
Min 3: 40 Sec Ring Push Ups

B. Tabata: Jumping Lunges
1 min rest
Tabata: Flutter Kicks
1 min rest
Tabata: Double Unders

 

BOX NEWS

• Sign-up for a Functional Movement Screen (FMS) in the lobby. All 4B members get 1 FMS and 1 retest a year included with their membership! Also, we’re holding an FMS challenge through the month of August. Get screened and you’ll be entered for a chance to win a Rogue gift card.