New Albany, Thursday, 11/01/18

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.

Strength / Restoration
3 Rounds:
Min 1: 30 Goblet Marches
Min 2: 10 FR Split Squat / side
Min 3: 6 SL RDL Per Side

Metcon
4 Rounds for time of:
10 Renegade Rows (alt)
20 SA Front Rack KB Squats (35, 26)
30 Alt V-Ups
*switch KB side after 10 reps on single arm squats

 

COMPETITOR / EXTRA STRENGTH WORK

Rest / Active Recovery

 

LEANX

A. Flow
8 Mins; 5 reps of each
Rig to Wall Bear Crawl
Alt Swimmers
Scorpians
Tabletops
Bent Knee Rocks

B. Gymnastics
4 Rounds:
5 Pull Up Negatives (3-5 sec)
20 Banded Pull Aparts

C. 4 Rounds:
90 secs on; 30 sec rest
1. Cal Row
2. Double Unders
3. Cal Bike

 

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