Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*
A1) Single-Arm Dumbbell Bench Press:
4 x 8-10
A2) Goblet Lateral Lunge (not alternating):
4 x 8-10
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.
Post loads to comments.
Exposure 7 of 8
AMRAP 12 Minutes:
12/9 Calorie Row
12 Dumbbell Thrusters 50/35
Post rounds, reps, and Rx to comments.
Murph Day 2018: Register Now!
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.
For the 3rd year in a row, we’ll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury, and/or military sexual trauma as a result of military service post-9/11. Founded in 2011 by Shari Duval with the hopes of pairing 12 Warrior-Canine teams a year, the program has graduated over 300 Warrior/canine teams. 90% of the dogs in the program come from rescue shelters or are owner-surrendered. Donations will be accepted the day of the event!
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, though we do recommend donating what you would have paid for the class to K9s for Warriors.
Sign up for a heat below!
News and Notes
- We’ve delayed the start of the upcoming Active Life Strength PM Cycle (but not AM) to next Monday, so you know what that means: There’s still time to register! See yesterday’s blog post for details, and go HERE to register.
- Interested in volunteering to help out at Iron Maidens? Fill out this form!
Yesterday’s Results Board: Clean | Burpees, KB Swings
An Open Letter About Female Coaches The Player’s Tribune
You Were 308 Pounds? Really? CrossFit Journal