New Albany, Friday, 10/05/18

CROSSFIT

*Base Week

Strength
Strict Press
3×5 (3311)
10-8-6
*Building for both

Metcon
For time:
3000m Row
*Partner not working holds two KBs in farmers hold position. Row stops if KBs touch the ground. 10 suitcase DLs (5/arm) from both partners every time you transition on the row. Rx (53, 35)

 

COMPETITOR

Muscle-Up Progressions
3 Rounds:
Min 1: 10 Scorpions (alt)
Min 2: 10 Table Tops
Min 3: 8-10 Ring Dips
Min 4: 6-8 False Grip Pull-ups
Min 5: Rest

 

LEANX

A. 10 Min Movement Flow
10 Supine Hip Circles
10 Tabletops
10 Elevated Rolls
10 Heel Drops
10 Sec Pigeon Stretch/Side
10 Rockbacks
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

B. 90 sec on; 30 sec off x 5 sets
30 Sec Hollow Body Hold
ME Ring Row

C. 30-20-10
Lateral Hops over KB
KB Deadlift (53, 35)
*RX+: 70,53

D. 30-20-10
Tuck Ups
HRPUs

 

BOX NEWS

October, November, and December are packed full of events at 4B. Here are some important dates to save:

  • #NoBS Challenge – Cut sugar and booze out of your diet – All of October.
  • lululemon Box Throwdown – Friday, 10/19, 6:30-9:30pm
  • Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
  • 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
  • 4B Christmas Party – Saturday, 12/8, 7pm