New Albany, Wednesday, 01/24/18

CROSSFIT
*Performance Week*

Strength:
Front Squat
Build to a heavy 3
-then-
2 x 3 @ 90% of heavy 3

Metcon
8 min AMRAP
5 Deadlifts (225, 155#)
20 Air Squats
75 Double Unders
*RX + (275, 195#)

COMPETITORS

Correctives
*Complete as part of warmup*
2 Rounds
10 HK Abducted Rocks w/ KB (Each Side)
2 x 30 sec Standing Hip Flexion iso (Each Side)
8 Zombie Squats

Gymnastic Conditioning
8 min Ascending Ladder
1, 2, 3, 4….
Rope Climbs
*10 / 7 cal Assault Bike between rounds

LEANX
A. 8 Min AMRAP:
5 SA Goblet Squats/Side with 3 Sec Negative
5 KB SA Bent over Rows/Side with 3 Sec Negative
5 KB SA Seated Press/Side with 3 Sec Negative

B. 3 Sets:
2 Min AMRAP:
10 Alt. Med Ball Slams (20,14)
10 Push Ups

-Right Into-

2 Min AMRAP:
10 RKBS (70, 53)
10 SA Deadlift/Side

-Rest 1 Min B/T Sets-

 

BOX NEWS

Get signed up for the 2018 Internal Throwdown. It’s gonna be a blast! We’ll be putting out an extra registration sheet for anyone who needs a partner. Registration is $10 per team this year to help provide prizes and post Throwdown food and party supplies. Please bring in cash and drop it in the box in the lobby – We’ll have envelopes for you to put your name on.

Registration for the CrossFit Open is now live! Reminder –  We’ll be officially hosting the Open this year on Saturday mornings starting at 9am. It will be similar to a Throwdown atmosphere. We’ll sign-up in heats on the board on a first come first serve basis and everyone who participates will be asked to judge at least one heat. You don’t have to be signed up for the Open to come to these Saturday sessions, and you only need to be judged if you’re officially inputing your scores online.