Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*
A1) Single-Arm Dumbbell Bench Press:
4 x 12-15
A2) Goblet Lateral Lunge (not alternating):
4 x 12-15
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.
*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
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Exposure 5 of 8
21 Minutes Not for Rounds:
100′ Sled Push
4-8 Strict Chest-to-Bar Chin-Ups
The sled should be heavy but moving, not an all out sprint but not a stop and go push. Immediately after the sled push head out the door for a 270m recovery jog. Use a supinated grip today, and keep these true Chest-to-Bar. Use assistance or add weight as appropriate.
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SAVE THE DATE: Murph Day 2018
On Monday, May 28th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.
1 Mile Run
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
We’ll have registration info very soon!
News and Notes
- This Saturday, May 5th, CFSBK will host an afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry. It’s pretty simple. All are invited! Head over to the event page to learn more about Spikeball and to sign up!
- In case you missed it, we debuted a nifty new site feature: the Exercise Demo Library! This video library lists the primary exercises used in CFSBK’s CrossFit group classes and is accessible under Member Resources (to the right on a desktop computer or at the bottom if you’re on a mobile browser).
Yesterday’s Results Board: Clean and Jerk | Hang Power Snatch, Double-Unders
Training Kids Starting Strength
A Trip Through NYC in 1911 YouTube (video)