New Albany, Wednesday, 10/31/18

CROSSFIT

*Base Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.

Plyometric Drills
Bounce Stop Drill
4-5 times
Bounce Jump Drill
4-5 times

Metcon
4 Rounds:
45s on, 15s off
Farmer Deadlift (53, 35)
SL Squat to Bench (15, 10, alt)
Target Burpees (6″)
Bike (Cal)
Rest
*Score is lowest reps in any round

 

COMPETITOR / EXTRA STRENGTH WORK

Strength
Back Squat
4×5
*Across @ 70-80% of 1RM

Core Strength
3 Rounds:
10-15 GHD Sit-ups
5 GHD Back Ext
10-15 GHD Hip Ext
*Rest as needed between sets

 

LEANX

A. Flow
5 Mins; 5 reps of each
Walkouts
Inchworms
Blackburns
Mountain Climbers

B. 9 Min EMOM:
1. Seated Alt. DB Press
2. Box Elevated Glute Bridges
3. DB Weighted Step ups

C. For Time:
10-1
Wall balls
Med Ball Rotational Throws/Side
Hops over med ball

D. 3 Rounds; 10 reps of each with a med ball:
Russian Twists
Sit ups
V-Ups

 

BOX NEWS:

  • The 4B Longevity Program kicks off Tuesday, November 6th!
  • 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
  • 4B Christmas Party – Saturday, 12/8, 7pm