New Albany, Friday, 11/02/18
CROSSFIT
*Base Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.
Strength
Sumo Deadlift
4 x 5
*across @
70-80% of 1RM
Metcon
For Time:
A: 800m Row
B: Three Pos Carry (R)
-switch, then-
A; 800m Row
B: Three Pos Carry (L)
COMPETITOR / EXTRA STRENGTH WORK
Accessory Strength
6min Alt EMOM:
30s Chin-ups
30s Bodyweight Tricep Ext
-rest 2min, then-
6min Alt EMOM:
30s DB Bench Press
30s Reverse Ring Fly
-rest 2min, then-
6min Alt EMOM:
30s Landmine Rows
30s DB Curls
LEANX
A. Flow
5 Mins; 5 reps
Down Dog hold (5sec)
Mtn climber w/ reach/side
Frog Hops
Ankle Bounces
Ankle Rotations
B. 1 Round every 4 Mins x 5 sets
200m Run
12 Box Jumps
12 Burpees
12 Sit ups
C. Tabata: L-Sit Leg raises
BOX NEWS:
- The 4B Longevity Program kicks off Tuesday, November 6th!
- 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
- 4B Christmas Party – Saturday, 12/8, 7pm