Workout of the Day
90%x 3 Reps x 2 Sets
3 sets x 8 Reps
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.
NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.
4 Rounds for Quality & Load of
8-10 Inverted Rows
8-16 Matador or Ring Dips
20 Hollow Rocks, Sit-Ups or Tuck-Ups
Seth on his final set of Kettlebell swings from Tuesdays metcon. “I was gonna do this in two sets until you came over with that camera!”
Do you take any supplements? Whey Protein? Vitamins? Radioactive Spiders?? If so, you should definitely check out our Thorne dispensary which gets you 15% off retail and free shipping on your orders… and NGL it helps the gym with a lil kick back! I (DO) have been using Thorne for a few months now to try their product before we partnered and can confirm it’s good stuff! I personally use the Chocolate Whey Protein, Electrolytes (when I do BJJ), the Fish Oil and Multivitamin. We’ve got some items that we generally recommend in our dispensary but they’ve got tons of products in their catalog if there’s something else you take that is not listed there. Don’t hesitate to reach out if you have any questions about it!
All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK
- You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
- Discount will be reflected in your cart.
You can verify your Professional Connection and discount on your Thorne Profile page.
The psychedelic power of the Sonoran Desert toad BBC Wellness