Workout of the Day

STRENGTH

Bench Press

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
5 sets x 2 Reps

Notes
The final wave of this 12 week cycle! Get after it, ya’ll.

Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM

METCON

EMOM 16:00
A: 8-16 Dips
B: AMRAP Double Unders
C: 6-10 Chin-Ups
E: AMRAP Tuck-Ups

Notes
The dips and chin-ups should be challenging, about 1-2 reps in reserve at most and should take no more than :30 or so to complete.

---

CrossFit Group Class Programming Template (WK10/12)

Connor reaching full extension during Tuesday’s Bike, T2B and Push Jerk Metcon

From Singles to Double Unders

Workout of the Day

STRENGTH

Back Squat

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
5 sets x 2 Reps

Notes
The final wave of this 12 week cycle! Get after it, ya’ll.

Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM

METCON

21-15-9 Reps for time of:
Wall Ball Shots
Row Calories

Notes
This should be a fast workout and ideally done unbroken on the wall balls. Scale up by using a heavier ball than you typically do for Wall Ball.

---

CrossFit Group Class Programming Template (WK10/12)

Theodora modifying her CrossFit Group Classes through her pregnancy

Why does CrossFit Hurt?

This is an interesting and humorous video where Mike G goes full send on a 1:1 ratio bike / rest interval metcon while a physiologist explains whats happening internally.

Workout of the Day

STRENGTH

Shoulder Press

Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP

Novice
5 sets x 2 Reps

Notes
The final wave of this 12 week cycle! Get after it, ya’ll.

Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM

PARTNER METCON

8 Rounds for time of:
15/12 Bike Calories
9 Kipping Toes to Bars
6 Push Jerks

Notes
Partners alternate complete rounds until each person has performed 4 for a total of 8 rounds.

KT2B: 9 Kipping / 6 Kipping or Strict / 9 Hanging Knee Raises / 15 Sit-Ups
Push Jerks: Should be unbroken each round

---

CrossFit Group Class Programming Template (WK10/12)

Lying Triceps Extensions are a great pressing assistance exercise.

Murph Options

People often understandably get some “sticker shock” when they see what Murph actually entails:

For Time
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Squats
Run 1 Mile

If you have a weighted vest, wear it.

But as everything with CrossFit, this workout can be modified for anyone’s abilities. Modifications can be broken down into three categories.

Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with.

Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify the exercise. Push-Ups can be taken from the knees or elevated, pull-ups can be ring rows or banded and the run can be subbed for a row if needed as well.

Sequence Modifications
Finally, perhaps it’s just the muscular stamina that will catch up to you. For example if Push-Ups are the hardest part of this workout, you can perform 20 rounds of:5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 squats to break up the push-ups into two sets of five.

Here is an example of a version that uses all three modifications in different ways. This person can perform the runs and squats but requires some modifications on the upper body exercises. They’re also not sure about the 20 rounds so are going to plan for no less than 15 and if they’re up for it, maybe make a game time decision to add the last five rounds.

Run 1 Mile
15 Rounds of:
5 Knee Push-Ups
5 Ring Rows
5 Knee Push-Ups
15 Squats
Run 1 Mile

We will provide some standard options and also happy to discuss what makes sense for YOU in these final few weeks leading up to Murph. For most people this workout takes somewhere around 45-60 minutes to complete and is what you should aim for. The goal is to find a version that will CHALLENGE you to finish, but at the same time be realistic and achievable within that time frame. Happy Murphing!!

REGISTER FOR MEMORIAL DAY MURPH (you can also register directly on the Zen Planner member app)

Workout of the Day

METCON

AMRAP 20:00
3 Power Cleans
6 Burpees
9 Box Jumps

Notes
Today’s power clean should be medium heavy and performed as three singles. (185/155/125/95/75/-)
Make sure to hit full hip extension on all your burpees and box jumps

---

CrossFit Group Class Programming Template (WK10/12)

This weekend coach David led a CrossFit affiliate summit in Flemington New Jersey hosted at ASDC CrossFit. The summit included an address from HQ, a live roundtables event and three lectures on different topics of interest for affiliate owners. David is the Field Representative for New York and New Jersey CrossFit affiliates which includes just under 400 gyms.

Cyclists Beware

To all our cyclists, we want to let you all know that the bike rack outside the gym has been the target of multiple bike thefts recently. Three gym members bikes have been stolen in the past two weeks alone. These robberies have occurred in broad daylight and even with folks that have fancy U-locks. We will move the bike rack closer to the front of the gym, however want to let everyone know about the recent robberies. Outside of staff, member bikes cannot be stored inside the gym as we don’t have enough room to accommodate everyone who wants to ride in. Be careful out there, everyone.

Here is a video of one of the recent bike thefts. There is much less flare than demonstrated in the image above, but you get the point.

Workout of the Day

STRENGTH

Overhead Squat
3-3-3-3-3

Notes
Work up to a heavy triple overhead squat out of the rack.

METCON

3 Rounds for time of:
100 Double Unders
30 Air Squats
30 Sit-Ups

Notes
The double unders should take you less than 2.5 minutes per round. Some folks will be able to do these much faster. Scale the volume by 20 rep chunks to get you within that time frame.

---

CrossFit Group Class Programming Template (WK9/12)

CFSBK Alum Kirby S during the 2018 CrossFit Subway Series

The Overhead Squat