Workout of the Day
STRENGTH
Front Squat
4×3 @ 85% – 88% / RPE 8-9
Notes
We have heavy triples today. Focus on bracing, maintaining tension at the bottom of the lift, and creating bar speed. Every rep should have a controlled and deliberate descent. Take time between reps at the top to reset; don’t rush.
Expect the weight to feel heavy but doable; leave just about 1 rep in the tank.
Rest 3 minutes or more between sets to recover fully.
METCON
For Time
130m Run
15 Overhead Squats (135/95/65#)
15 Chest to Bar Pull-Ups
270m Run
12 Overhead Squats
12 Chest to Bar Pull-Ups
400m Run
9 Overhead Squats
9 Chest to Bar Pull-Ups
Notes
Intent ~8-12 min
Run Scaling: 130m>200>270m
OHS: Moderately heavy load that challenges your stability under fatigue. Reduce load as much as needed to achieve your best mechanics and range of motion today. An empty training bar will still provide a potent workout if the correct intent is applied!
Athletes may complete a full snatch that passes through a below-parallel squat as their first rep or use any method of power snatch to get the barbell overhead and then continue into their set.
CTB: For each rep to count, the athlete’s chest somewhere below the collarbone makes contact with the bar.
A. 12-9-6 CTB Kipping
B. 15-12-9 Chin Over Bar Kipping
C. 8-6-4 Strict Variation (CTB, chin over bar, foot assisted)
CrossFit Group Class Programming Template (WK6/8)
Cauvery training to haul heavy bags of clay for her new studio “Hey Clay”
HEY CLAY IS OPENING ITS DOORS SOON!
Hi CFSBK fam, Cauvery here! As you know I’ve been working on opening a pottery studio for about 2 years now and we are so close to opening! We soft open on Sat, Oct 17th and the studio is at 430 Carroll St, a short sprint from the gym 🙂
During the soft opening we are offering a limited number of Founding Memberships and shortly after will be expanding our offerings to classes, workshops, wellness breaks etc. If you are interested in a Founding Membership, head over to our website and check out the perks! Please also share with friends and family who are looking for a new creative space to practice pottery. Hey Clay will be participating in Gowanus Open Studios this year (Oct 18-19) and it would be great to see some familiar faces pop by. And lastly, if you wanna keep in touch with news and our programming please do follow us on Insta @heyclaybrooklyn or sign up for our mailing list.
Thank you for your support!
PS: At one of my first pottery classes, my teacher said that CrossFitters make for good potters because “they have strong abs and arms”. Just sayin’….! 🙂