New Albany, Saturday, 11/03/18

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.

Benchmark Saturday
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

 

COMPETITOR / EXTRA STRENGTH WORK

Conditioning
25min AMRAP:
100m Sandbag Carry
100m Forward Sled Drag
100m Farmer Carry
100m Reverse Sled Drag
*AHAP while staying UB on for 100m on all movements

 

LEANX

A. 5 Mins; 5 reps
Glute Bridges
SL Raises
Hip Circles
90/90 Hip Transitions

B. Bring Sally Up (with squats)

C. 3 Min AMRAP x 5
50 Double Unders
15 KB Thrusters (53,35)
ME RKBS
-Rest 1 Min b/t sets –

D. 3 Rounds:
30 Sec Forearm plank
30 sec side (R)
30 Sec side (L)
30 Sec Rest

 

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