New Albany, Monday, 11/12/18
CROSSFIT
*Performance Week
Strength
12 Turkish Get Ups
*2 breaths in Each position
across
Metcon
For Time:
30 – 20 – 10
T2B
*75 Dubs after each round
COMPETITOR / STRENGTH
Weightlifting
Snatch Balance + OHS
4 x 2 w/ 2 sec pause in the bottom of the OHS
Snatch Pull + Power Snatch
5 x 1
*Building
Tempo Snatch Deadlift
5 x 2 @ 80%
1 sec pause at :
1″
Below knee
Above knee
LEANX
A. 5 Mins; 5 Reps Each
Supine Rolls
Chalk Angels
Deadbugs
Lateral Openers
Windmills
B. 3 Rounds; 30 Sec of each:
ME Banded Tricep Pressdown
ME Push ups
Rest
ME Bicep Curls
ME Standing Banded Row
Rest
C. Partner AMRAP:
5 Min AMRAP
600m Row Right into ME Goblet Lunges (53,35)
5 Min AMRAP
600m Row right into ME Goblet Marches (53,35)
5 Min AMRAP
600m Row Right into ME RKBS (53,35)
*Rest 1 Mins b/t each metcon*
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.