New Albany, Wednesday, 03/28/18

CROSSFIT

*Deload Week

Strength
12min to complete,
3 Rounds:
10 Supine Ring Row
10 Tempo Bench
1min Elbow Bridge
*Across. 3s neg, 2s iso on RR & Bench

Metcon
4min AMRAP
5 Push-ups
10 Lateral Box Step-Overs
30 DUs

-rest 4min-

4min AMRAP
5 Push-ups
10 Lateral Step-Overs
30 DUs

*Record lowest score in either metcon. Knee height box for step overs

 

COMPETITION / EXTRA STRENGTH / GET SWOLE
*Our main focus for Competition over the next 3-4 months will be to reset movement, shore up weaknesses, and to get swole with extra strength and accessory work. Even if competition is not your goal. If you’re looking to get in some extra strength work, this will be a great opportunity. We’ll use tempo and high to keep the muscles under tension for a long period for most sets (this ads size). We’ll be sprinkling in some gymnastics progressions as well as additional metcons to help improve your aerobic base as well. 

 

Incline DB Bench
3×10, across, light

3 Rounds of:
30s Banded Tricep Press Down
10 Bicep Curls (EZ Bar)
25 Behind Back Wrist Curls

 

LEANX

A. 12 Min Alt EMOM:
1. 12-15 SA KB Press/Side
2. 12-15 Ring Rows
3. 20 Banded Monster Walks (10/side)

B. 12 Min EMOM:
1. 10 KB Squat Jumps
2. ME KB Toe Taps
3. 20 Goblet Reverse Lunges (10/side)
4. ME RKBS

C. 3 Min EMOM:
30 Sec Shoulder Taps
30 Sec Forearm to Palm Planks

 

BOX NEWS

• Register for KF18 Novice before Wednesday, 3/28 to still receive a competition t-shirt! 
• The gym will be closed on Easter Sunday (4/1). Get outside and enjoy time with friends and family!