New Albany, Tuesday, 10/30/18
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.
Weightlifting
8min EMOM:
1 TGU Per Side
*Bottoms Up
Metcon
Partner relay, for time:
10-9-8-7…1
Tuck-Ups
Ring Rows
*Partner a completes
COMPETITOR / EXTRA STRENGTH WORK
Gymnastic Strength
Handstand Walking Progressions:
Starting a 12 week handstand walking progression; now is a great time to get on board w
5 Rounds of, 5 Pos Shoulder Shoulder Tap:
*Completing 4 shoulder taps at each location below:
1. Plank (top of push-up)
2-4. Hands closer and closer to wall at each position.
5. Full chest facing handstand (nose close to wall).
LEANX
A. Flow
5 Mins; 10 reps of each:
Supine Roll
Straight leg raises
Supermans
Rockbacks
B. 21 Min AMRAP:
Teams of 3
A. 1 Round of KB Complex (35, 26)
B. ME Cal bike
C. Rest
*KB Complex = 1 round/side
5 SA RKBS
5 SA Hang Clean to Reverse Lunge
5 SA Front Rack Squats
C. Alternating Tabata:
A. Bicep Curls
B. Banded Tricep pull downs
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