New Albany, Monday, 04/16/18
CROSSFIT
*Base Week
Strength
Back Rack Lunge
3×10 / side
*Across. Leave 2-3 reps in tank
-ss w-
Banded Side Lying Clamshells
3×10 Per Side
Metcon
6 Rounds for time:
5 Burpees
5 RKBS (53, 35)
5 Taters
5 Goblet Squats
*30 DUs between each round. 14min cap.
COMPETITION
A. All with an empty barbell:
Snatch Positions (2sec hold) – 3x thru
Snatch Dynamic Warmup (3 reps each) – 3x thru
2 Power Snatch from each position – 3x thru
*The Olympic lifts are improved through good positions and fast/crisp reps. In the early days of Four Barrel we found a barbell warmup (not this exact one) that took about 20min to complete. A small group of our competitors did it 2-3x a week for an entire summer. We saw more improvement in our lifts that summer than ever before from hitting what was likely thousands of reps with an empty barbell. In the Olympic lifts, chase positions and speed, and heavier loads will come.
**Snatch Positions = hip, mid thigh, above knee, below knee, mid shin
**Snatch Dynamic Warmup = 3 RDL, 3 jump shrug, 3 high pull, 3 muscle snatch, 3 power snatch (all from hip/power position).
B. 3 Rounds:
One, 60s Goblet Squat (30s down, 30s up)
*Rest as needed. Goal is long spine and perfect positions. Fighting to hold positions over this period of time can help build strength.
LEANX
A. 3 Rounds for time:
12 Strict Pull Ups
12 Pistols/Leg
30 Sec Suitcase Hold/Side
B. 5 Min AMRAP
10 DB Hang Power Snatch (R) (50,35)
10 DB OH Walking Lunges (R)
10 DB Hang Power Snatch (L)
10 DB OH Walking Lunges (L)
*Each time DB hits the floor, must complete 5 burpees
Rest 1 Min; Repeat
BOX NEWS
- Bring a Friend day is this Thu! Bring family, friends, coworkers, etc to any class time that day.
- Our Whole 30 Nutrition Challenge kicks off with a Seminar on Sunday, May 6th, with challenge rules going into effect on Monday, May 14th.
- Going Away Party for Cory and Whole 30 pitch-in on Friday, May 11th at 7:30pm at the box.