New Albany, Friday, 09/21/18

CROSSFIT

*Build Week

Weightlifting
Every 2min for 10min:
3 Power Snatches
*Building

Strength
Sumo Deadlift
3×5 (3311)
12-10-8
*Building for both

 

COMPETITOR

Bike Intervals
Bike – Variable Watt (power) Control

A. 5min Warm-up. Build intensity minute over minute, and take note of wattage at each minute.

B. Record Cals for Each
6min Bike
4min Rest
4min Bike
2min Rest
2min Bike
1min Rest
1min Bike
*Goal is to keep a consistent wattage throughout each interval. Wattage should increase as intervals get shorter.

 

LEANX

A. 2 Rounds:
Rockbacks
Hip Rockers
Mountain Climbers
Bird Dogs
Banded Toe Taps

B. 3 Sets:
45 on 15 off
1. 5 Split Squats/Side into ME Pulse Squats
2. 5 Step ups/Side into ME Single Leg Squats to box

C. 5 Min AMRAP
5 SA Swings/Side (35, 26)
5 Snatch to Reverse Lunge/Side
5 SA Wide Stance Rows/Side
-Rest 2 Mins-

D. 5 Min AMRAP
5 Box Jumps
5 Box Push Ups
5 KB Taters (35, 26)

 

BOX NEWS

• Sign-ups for our October #NoBSChallenge (No Booze, No Sugar Challenge), are in the lobby! Checkout full details on the flyers around the gym!
• Kenuckiana’s Fittest 2019 is less than 2 weeks away! There will be no classes that Saturday, but come out and cheer on your fellow athletes!