New Albany, Tuesday, 11/13/18
CROSSFIT
*Performance Week
Weightlifting
6 Rounds of:
1 Power Clean + 2 Hang Cleans
*building
Strength
Push Press
5 x 5
*across @
70-80% of 1RM
COMPETITOR / STRENGTH
Gymnastics Strength
Handstand Walking
Wrist Prep
3 x 10 Wrist Up Downs with PVC or light DB
*Wrist prep is often ignored but your ability to press into the floor and shift weight in your hand is vital to finding balance in a handstand
Kick Up Drill #1
5 x 5 attempts
*Consistency is key
Headstands
4 x 10-20 seconds
*Find a hollow body position and hold it
LEANX
A. 5 Mins; 5 Reps Each
Glute Bridges
90/90 Transitions
Rockbacks
Slow Mountain Climbers
B. 5 Rounds for Max Reps:
1 Min Jumping Pull Ups
1 Min Burpees
1 Min Wall Balls
1 Min Rest
C. Finisher:
3 Rounds:
10 Lunges
10 Pulse Squats
10 Jump Squats
10 Jumping Lunges
-Rest 1 Mins b/t Sets-
BOX NEWS:
- Our Longevity class kicked off last week. It takes place Tuesdays and Thursdays at 3pm. We already have some regular attendees who are enjoying the program but we’d like to grow the crew. This is a great program for the mature athlete looking for a scaled back version of our CrossFit classes. First week is free, and athletes can start anytime!
- Save the Date! The 4B Holiday Party is Saturday, December 8th at 7:00pm. We’ve partnered with Necco this year (a local Foster Care Organization). Entry to the party will require a $10 ticket with all proceeds going to provide holiday gifts for foster children. There will also be a $5 raffle at the party – With a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.