New Albany, Friday, 08/31/18

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. 

Strength
A. 12min to build to a:
5RM Strict Press

B. 12min to build to a:
5RM Deadlift

Conditioning
C. 500m Row

 

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

 

LEANX

A. 10 Min Movement Flow
10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Clam Shells
10 Good Mornings
10 Air Squats

B. 5 Min AMRAP
10 Single Leg Elevated Glute Bridges/side
10 DB RDLSs (Heavy
10 Weighted Reverse Lunge from Deficit/Side

C. 12 Min EMOM for Max Reps:
1. DB Step ups
2. Ring Rows
3. Plate GTOH

 

BOX NEWS

  • Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
  • Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
  • Checkout our most recent member story on long time 4B Athlete Andrew McCart.
    https://4bfit.com/andrew-mccart/