Workout of the Day
STRENGTH
In as few sets as possible:
30 Strict Handstand Push-Ups
OR
30 Strict Pull-Ups
Notes
Choose one gymnastics exercise and perform 30 reps with perfect technique in as few sets as possible. If 30 HSPUs can be performed in 3 sets or less add a deficit. Similarly, if 30 Pull-Ups can be performed in 3 sets add a little external weight with a dumbbell held between the knees or feet.
Modify the HSPUs to box piked (no more than 1 abmat) or 6×5 DB Presses. Modify pull-ups to banded pull-ups.
METCON
TABATA YOU GOTTA BE KIDDING ME
A: Kettlebell Swings
B: Sit-Ups
C: Jump Rope
D: Air Bike
Notes
Perform 8 sets of 20 seconds of work followed by 10 seconds of rest on ONE exercise, then rest 1:00 before rotating to the next one.
KB: Most folks can perform about 10+ swings in 20 seconds, which could be around 80-90+ swings in 4 minutes of tabata intervals. Choose a weight that will challenge you but should be lighter than you usually go in kettlebell workouts.
JR: Any style, Double Unders, Single Unders or Crossovers.
Bike: If you want to survive don’t go full send here and try to pedal at no intensity during the rest periods. watch your RPMS.
Sit-Ups: Use an anchor if needed
CrossFit Group Class Programming Template (WK2/9)
Last year’s Murph Grill crew, Suzy, Renaldo and Lago
Grillers wanted for MURPH!
Are you good on the grill? We need 3-4 folks to run the grill during our annual Memorial Day Murph event. We’ll supply everything we just need you to flip burgers and hot dogs! Murph is on Monday, May 29th and we’ll need you from roughly 9am-1pm.
please contact david @ crossfitsouthbrooklyn.com if you’re interested!