New Albany, Monday, 08/27/18

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. 

Weightlifting
A. 12min to build to a:
1RM Power Snatch

B. 12min to build to a:
1RM Power Clean

Strength
C. 12min to build to a:
1RM Front Squat

 

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

 

LEANX

A. 10 Min Movement Flow
20 Sec Bretzle Stretch
20 Alternating Swimmers
20 Deadbugs
10 Leg Lowerings (5/side)
10 SL Glute Bridges
10 Mountain Climbers
10 Reverse Lunges
10 Leg Sweeps

B. “The LeanX Special” Retest

Buy In: 50 sit ups

10 Rounds:
4 Burpees
6 Pull Ups
8 Box Jumps
10 Goblet Squats

Cash Out: 50 Sit Ups

C. Finisher:
3 Mins of Foam Rolling

 

BOX NEWS

  • Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
  • Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
  • Checkout our most recent member story on long time 4B Athlete Andrew McCart.
    https://4bfit.com/andrew-mccart/