New Albany, Wednesday, 09/19/18

CROSSFIT

*Build Week

Gymnastic Strength
10min to complete:
Strict Curl Up + Kipping T2B
(3 + 6-8) x 3
-ss w-
5 KB Windmill per arm

Metcon
With a Partner, for time:
1000m Row / Plank
1000m Row / Hang
1000m Row / Side Plank
1000m Row / Wall Sit
*Row stops when hang, plank, or wall sit stops. Both partners complete 5 burpees on every row switch

 

COMPETITOR

Pistol Progressions + Single Leg Accessory

A. 3 Rounds:
Min 1: 10 90 / 90 Hip Transitions
Min 2: 20 Monster Walks (10 L + 10 R)
Min 3: 10 SA KB Front Squat (5 L + 5 R)

B. Single Leg Strength Test
ME Single Leg Goblet Squat (knee height, 35, 25)

*Use this test to establish a baseline for single leg strength. Use a small box + plates to set a height that’s exactly at the bottom of your knee cap. Complete as many reps as possible on your right leg without touching the left foot to the ground. If the opposite foot touches terminate the set. If foot touches early in set. Rest 2 minutes, then repeat. If late in the set. Call it good. Rest 2min then complete on the opposite foot. Adjust box height and weight accordingly to keep heel down and knee tracking outside toe. If not able to complete at least 10 reps per leg. Drop weight and/or raise height of box and complete again.

 

LEANX

A. 10 Min Movement Flow
10 Deadbugs (same side)/Side
10 Chalk Angels
10 Lateral openers
10 Windmills
10 Alt. Swimmers
10 Quadruped Hip Circles
10 Mountain Climbers with Reach

B. Alt. Tabata:
1. Hollow Body Hang
2. Ring Rows

C. 5 Rounds:
3 Min AMRAP:
15-12-9
DB Thrusters (25,15)
Jumping Pull ups

 

BOX NEWS

  • This Thursday is our monthly Bring a Friend Day during all class times at 4B! Bring friends, family, coworkers… whomever you would like! The WOD will still be challenging but will be scalable for beginners during all class times.
  • Sign-ups for our October #NoBSChallenge (No Booze, No Sugar Challenge), are in the lobby! Checkout full details on the flyers around the gym!
  • Kenuckiana’s Fittest 2019 is less than 2 weeks away! There will be no classes that Saturday, but come out and cheer on your fellow athletes!