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