New Albany, Wednesday, 09/26/18

CROSSFIT

*Deload Week

Gymnastic Strength
3 Sets:
—
Handstand Push-ups:
4 Slow Negatives (3s) + Kip Out
6 Kipping HSPU 
-ss w-
25s Hollow Body Rock
—

Metcon
3 on, 1 off, 4 rounds
20ft OH DB Walking Lunge (R)
20ft OH DB Walking Lunge (L)
8 T2B
6 DB Facing Burpees
*Single arm on OH DB Lunge. Self-select DB weight. Should be light to work on shoulder stability

 

COMPETITOR

Pistol Strength + Progressions
2 Rounds:
10 Bird Dogs (5/side)
10 Side Plank With Rotation (5/side)
10 Shin Boxes (5/side)
10 Single Leg Squat (opposite foot stretched behind)

Counter Balance Pistols to Box
3×6 Per Side
*Even if you have your pistol, use a 10-15 plate and a short box to create a flat back, tall chest, and knee wider than toe position. Only lightly touch box. This is to teach you to maintain tension in the bottom vs bottoming out. Add plates to box to work from a height that will put your heel, knee, and spine into a perfect position.

 

LEANX

A. 5 Min Movement Flow:
10 Blackburns
10 Scorpions
5 Push Up to Down Dog
10 Supine Rolls
10 SL Raises
10 Jumping Jacks

B. Strength
8 Mins to complete 4 Sets
10 Bicep Curls
10 DB High Pulls
10 Shoulder Presses

C. 10-1 of:
Plate GTOH (45, 25)
Plate Shuffle
Burpees to Plate
Plate Russian Twists

 

BOX NEWS

• KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. There will be no classes at either 4B location on Saturday, and no 5:30pm class in New Albany this Friday 9/28. Come out and party it up with your #4BFamily on Saturday.
• Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
• Strongman Sunday is this coming Sun’, 9/30. Come lift heavy things with Coach Mike!