New Albany, Thursday, 08/02/18

CROSSFIT

*DELOAD WEEK – We’re building into a 5RM Back Squat test in 2 weeks, and then building to our second full testing week of the year 2 weeks after that. So our volume  / intensity progression will be as follows:

Strength / Mobility
10min for Quality
5 Plate Squats (2 breaths in bottom)
10 PVC Supported SL RDL (2 breath iso)
10 Alt FR KB Press
10 SA Ring Rows (5/side)

Metcon
10min AMRAP:
35 DUs
25 ft KB Bear Crawl Drag
35 DUs
25 ft DB Bear Crawl Push
*Self select KB & DB weight. These are tough movements so stay conservative

COMPETITION

Rest

 

LEANX

A. For Time:
100 Bicep Curls
Each time you break, must do rig to wall bear crawl down and back

B. Every 2 Mins x 10 Sets
8 Box Jumps (24,20)
9 Tuck Ups
10 DB Burpees (35,25)

C. Finisher:
1 Min Crocodile Breathing
1 Min Couch Stretch
1 Min Childs Pose

 

BOX NEWS

Competitor Class this Saturday at 11am (8/4)! Come for a fun/advanced workout! Open to any 4B member ready to take on the task!

The CrossFit Games kick off this Wednesday, 8/1 – This is the pinnacle for the sport of CrossFit and crowns the fittest man and woman on earth. Be sure to cheer on 4B Alumni Coaches Kristi Eramo (competing in the individual competition) & Lindy Barber (competing in the team division). Head to games.crossfit.com to checkout viewing options and stay up to date!