New Albany, Tuesday, 10/02/18

CROSSFIT

*Base Week

Weightlifting
Every 2min for 10min:
2 Power Snatches
*Building

Strength
Sumo Deadlift
3×5 (3311)
10-8-6
*Building for both

 

COMPETITOR

Bike / Conditioning Intervals
4min Warm-up
*Keep a consistent watts each minute. Build watts minute over minute to build intensity.

4x1mile Bike
*4min rest between each effort. Same consistent wattage for all 4 efforts

 

LEANX

A. 10 Min Movement Flow
10 Rockbacks
10 Head Nods (L+R/Up+Down)
10 Cat Camels
10 Hip Rockers/Leg
10 Lateral Openers
10 Deadbugs
10 Straight Leg Raises

B. 25 Min EMOM:
1. 10 DB Burpees
2. 12 DB Snatches
3. 14 Box Jump Overs
4. 16 DB Power Cleans
5. Rest

 

BOX NEWS

October, November, and December are packed full of events at 4B. Here are some important dates to save:

  • #NoBS Challenge – Cut sugar and booze out of your diet – All of October.
  • lululemon Box Throwdown – Friday, 10/19, 6:30-9:30pm
  • Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
  • 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
  • 4B Christmas Party – Saturday, 12/8, 7pm