New Albany, Friday, 11/16/18

CROSSFIT

*Performance Week

Strength
Sumo Deadlift
5 x 5
*across @
70-80% of 1RM

Metcon
7 min AMRAP
10 Pull Ups
10 SA DB S2OH (50, 35#) – R
10 SA DB S2OH – L
10 Box Jumps

 

COMPETITOR / STRENGTH

Accessory Strength
3 Sets
ME UB Strict Pull Ups
ME UB Bench Press (BW for guys, 60% BW for ladies)
*use band/lower weight if you cannot get more than 6 reps round 1

3 Sets
ME UB Feel Elevated Ring Rows
ME UB Ring Push Ups

3 Sets
20 sec Batwing Iso Hold
*”Thumbs to armpits”

 

LEANX

A. 5 Mins; 5 Reps each
Plank Shoulder Rotations (ADD VIDEO)
Forearm to Palm Planks
Bear Squats
Push up to Downdog

B. 5 Min AMRAP:
5 DB Deficit Reverse Lunges/Side
5 DB RDL
5 Banded Clamshells/Side

C. 30-20-10
Walking Lunges
Jump Squats

Rest 2 Mins

10-20-30
DB Walking Lunges
DB Goblet Squats

 

BOX NEWS:

• Our Longevity class kicked off last week. It takes place Tuesdays and Thursdays at 3pm. We already have some regular attendees who are enjoying the program but we’d like to grow the crew. This is a great program for the mature athlete looking for a scaled back version of our CrossFit classes. First week is free, and athletes can start anytime!
• Save the Date! The 4B Holiday Party is Saturday, December 8th at 7:00pm. We’ve partnered with Necco this year (a local Foster Care Organization). Entry to the party will require a $10 ticket with all proceeds going to provide holiday gifts for foster children. There will also be a $5 raffle at the party – With a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.