Tuesday, 9/19/17

CROSSFIT

*Base Week

Benchmark
“Nicole”
20 min AMRAP
400 m run
ME UB Pull Ups

Skill
Pistol Skill Work
*Coach Choice

 

LEANX

A. 6 Min AMRAP:
2 SA KB Deadlifts/side
2 SA KB Swings/side
2 SA KB Lunges/side

B. 1 min on, 1 min off for 2 Rounds:
50 Air squats
50 Sit ups
50 Box Step ups (24, 20)
*Score is final time on clock. Pickup where you left off after each minute of rest. 

 

Box News

Thursday is bring a friend day! Invite friends, family, coworkers, random acquaintances, Craigslist classifieds… whomever you’d like!

 

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Competitors (Tuesday, 9/19/17)

A. Movement Prep

2 Rounds

10 Modified Windshield Wiper Roll

10 Side Lying IR/ER

5 Ring Rows w/ 3 sec ecc

 

B. Metcon

“Nicole”

20 min AMRAP

400 m run

ME UB Pull Ups

 

*Score is rounds + reps (rounds = # of runs, reps = total pull ups)
C. Gymnastics Skill

Pistol work

40 Reps, not for time

 

D. Metcon

For Time

100 RKBS (73,53)

 

E. Strength

3 Rounds

20 SA KB Front Rack Marches (Each Side) AHAP

 

 

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Competitors (Monday, 9/18/17)

red_5461

A. Movement Prep

2 Rounds

10 Supine Hip Circles

2 Supine Band Resisted Hip Flexion Hold x 10 sec (Each Side)

5 Goblet Squats w/ 5 sec pause at bottom

 

B. Weightlifting

Clean

5 x 3 ,across

 

C. Metcon

Partner Relay

10 Rounds

30 sec on: 30 sec off

ME Burpee Box Jump Overs

*Resting partner must maintain a suitcase hold while partner works (70,53)

 

D. Gymnastics Strength

Strict Deficit HSPU

5 x 5

Use same deficit for all sets, we will increase deficit next week so make sure to record your depth

 

E. Metcon

EMOM x 12 min

Min 1) Assault Bike for cals

Min 2) Rope Slame

Min 3) GHD Sit Ups

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Monday, 9/18/17

CROSSFIT

*Base Week

Weightlifting
Clean
5 x 3
*Across. Moderate Weight. Reset grip after each rep.

Metcon
Partner Relay
10 Rounds (5 each)
30 sec on: 30 sec off
ME Burpee Box Jump Overs (24, 20)

*Resting partner must maintain a suitcase hold while partner works. Both partners rest at the same time. (70,53). Score is total burpee box jump overs. 

 

LEANX

A. 7 Min AMRAP
12 Cal Row
12 Hand Release Push Ups

rest 2 mins

7 min AMRAP
200 Run
15 KB Deadlifts (Heavy)

B. Cash Out:
“Death by Thrusters”
*When you can no longer complete reps in given minute, must do 5 Burpees EMOM until everyone finishes
*Reps start at 2 and increase by 2 each set

 

BOX NEWS

This Thursday is bring a friend day at East and in New Albany! Visitors are welcome for free during all class times! Introduce your friends and family to a better approach to fitness!

 

 

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Sunday, 9/17/17

CROSSFIT

*Deload Week

Metcon
For time:
30 Man Makers

12 min cap
*Weight should be challenging

Metcon
For Time:
100 Walking Lunges w/ medball

 

BOX NEWS

Kentuckiana’s Fittest is less than 2 weeks away! Come hang out at our New Albany location on Saturday, September 30th for one of the most exciting events of the year. Ninety teams across four different divisions will compete for a spot on the podium – 30 from the 4B Family! Come out and support your fellow athletes and enjoy the day!

Side note: We’ll be sending out volunteer assignments mid week this week.

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Competitors (Saturday, 9/16/17)

A.  4B Weightlifting 

 

B. Metcon

EMOM x 10 min

Odd) 6 Pull Ups + ME Hang Power Cleans (95, 65) in remaining time

Even) Rest

 

RX + 10 C2B, (135, 95)

 

C . Gymnastics Skill

8 min to Accumulate

2 min L Hang

2 min Ring Support Hold

 

D. Metcon

2 Rounds for time:
800 m Run
800 m Row
10 Burpee Box Jump Overs

 

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Saturday, 9/16/17

CROSSFIT

*Deload Week

Metcon
EMOM x 10 min
Odd) 6 Pull Ups
ME Hang Power Cleans (95, 65) in remaining time
Even) Rest
RX + 10 C2B, (135, 95)

Gymnastic Strength / Skill
8 min to Accumulate
2 min L Hang
2 min Ring Support Hold

 

LEANX

A. 10 Min Partner AMRAP:
50 Cal Row
50 Partner Burpees
50 Box Step Ups
50 Wall Balls
-Rest 3 Mins-
Repeat
*Pick up where you leave off on the first amrap for the second set

B. 3 Rounds:
20 Sec Forearm Plank
10 Sec Rest
20 Sec Side Plank
10 Sec Rest
20 Sec Side Plank
10 Sec Rest

 

BOX NEWS

Need to work on those Olympic Lifts? Don’t forget about our Olympic weightlifting classes every Wednesday at 7pm and Saturdays at 8am.

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Competitors (Friday, 9/15/17)

renee

 

A. Movement Prep

2 Rounds

30 sec Bretzel (Each Side)

10 Side Lying Rotations

5 Turkish Sit Ups w/ 3 sec pause

 

B. Weightlifting

Jerks

2 x 3

2 x 2

2 x 1

Building to mod heavy single

 

C. Weightlifting

Hang Snatch, Above Knee

2 x 3

2 x 2

2 x 1

Building to mod heavy single

 

D. Metcon

5 Rounds for time of:

20 Air Squats

5 Deadlifts (225, 155)

8 Ring Push Ups

 

RX+ (275, 195) , HSPU

 

E. Metcon

3 Rounds of:

2 min on: 2 min off

Assault Bike for cals @ 80 % intensity

 

 

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Friday, 9/15/17

CROSSFIT

*Deload Week

Weightlifting
Hang Snatch, Above Knee
2 x 3
2 x 2
2 x 1
*Building to mod heavy single

Metcon
5 Rounds for time of:
20 Air Squats
5 Deadlifts (225, 155)
8 Ring Push Ups
*RX+ (275, 195) , HSPU

 

LEANX

A. Death By:
2 Weighted Lunges
2 Push Press
*Reps increase by 2 reps each minute until you can no longer complete

B. 20 Min AMRAP:
10 Pull Up
10 Sit Ups
10 DB Snatch
200m Run

 

BOX NEWS

Kentuckiana’s Fittest is just over 2 weeks away! We’ll be sending out volunteer assignments the middle of next week. Both gyms will be closes on 9/30 for the competition. Come out and party with your fellow 4B athletes. We’ll also be holding an official after party at the gym this year!

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Thursday, 9/14/17

CROSSFIT

*Deload Week

Gymnastic Strength / Skill
4 Rounds
2 Box HS Walk (1 Lap / direction)
15 sec Hollow Body Hold
10 Ring Rows
15 sec Hollow Body Hold

Metcon
EMOM x 16 (4 Rounds)
:45 on / :15 off
Min 1) Step Ups
Min 2) Alt V Ups
Min 3) Hang from Rig
Min 4) Rest

 

LEANX

Buy in: 800m Run

Then:
4 Rounds:
4 Med Ball Goblet Squats
4 Wall Balls
4 Med Ball Rev Lunges
4 Slam Balls

Right into….

4 Rounds:
4 Plate Deadlifts
4 Plate GTOH
4 Plate OH Forward Lunges
4 Weighted Sit ups w/Plate

Right into…

4 Rounds:
4 V-ups
4 Supermans
4 T2B
4 Pull Ups

 

BOX NEWS

TGU Specialty Class tonight in New Albany at 5pm!

 

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