New Albany, Wednesday, 08/01/18

CROSSFIT

*DELOAD WEEK – We’re building into a 5RM Back Squat test in 2 weeks, and then building to our second full testing week of the year 2 weeks after that. So our volume  / intensity progression will be as follows:

Strength
Deadlift
Build to a moderate 3
2×2 @ 80-85%

Metcon
Teams of 3:
20min AMRAP:
A: 400m Run
B: Row for Meters
C: Rest
*Score is total meters. Run is gating factor.

COMPETITION

Yoga / Mobility
*Expand your horizons. Try some of these techniques to aid in your recovery during deload week. We all need more mobility in our lives!  

 

LEANX

A. 25 Min AMRAP:
5 T2B
10 KB Clusters (53,35)
5 Pull Ups
10 Single Arm KB Deadlifts (5/Side)
100m Suitcase Carry(50/side)

B. Finisher:
Alternating tabata
1. Seated L-sit Leg Raises
2. Plank with alt. leg lifts

BOX NEWS

Competitor Class this Saturday at 11am (8/4)! Come for a fun/advanced workout! Open to any 4B member ready to take on the task!

The CrossFit Games kick off this Wednesday, 8/1 – This is the pinnacle for the sport of CrossFit and crowns the fittest man and woman on earth. Be sure to cheer on 4B Alumni Coaches Kristi Eramo (competing in the individual competition) & Lindy Barber (competing in the team division). Head to games.crossfit.com to checkout viewing options and stay up to date!