Workout of the Day
STRENGTH
Shoulder Press
Intermediate+
95%TM x 1 Reps x 2 Sets
95%TM AMRAP
Novice
4 sets x 4 Reps
Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 2-5+ reps on your AMRAP.
Nov: This is our final week performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps!
METCON
EMOM 15:00
3 Kipping Pull-Ups
6 Burpees
Notes
Every minute perform 3 Kipping Pull-Ups followed by 6 Burpees. Your work intervals should take you around :30 or less. If you’re a burpee ninja you can scale the volume per round up to 9 reps. You can also scale the pull-ups to chest to bars and/or to 6 reps for an extra challenge.
Modify the pull-ups to 1-3 strict or banded OR 3 jumping Chest to Bar pull-ups.
CrossFit Group Class Programming Template (WK9/12)
Ryan Dutch, AKA “Dutch Master” working some Handstand Walks at Open Gym
Calling all Grillmasters!
Hey there! We’re looking for a couple people to help set up and grill during our annual Memorial Day Murph event on Monday, May 31st. We would provide all the meat, tools and grill but need a couple people available from 9-12ish that could help! If you’re interested, please contact crossfitsbk @gmail.com for more details.