It Has Been A Quick 9 Years!
This week will be nine years for 13 Stars! And we will be celebrating with a fun one on Tuesday!
Even though it seems like it has sprung four different times already … spring will be here soon enough as we enter March this week!
Incredible work on the PRs last week! The snatch is a challenging move, but we always love to see you tackling it in a variety of forms and showing improvement while doing so!
Items for the week…
- We will be tackling a homegrown benchmark, 13 Stars, this week on Tuesday … our 9th anniversary!
- This will be a deload week … aka … taking a break from the strength cycle.
- Our next strength cycle is going to be the back squat, front squat, and hang power clean.
- The CrossFit Open has started, and we will be having Open Gym time on Sundays at 10am (after classes) for anyone who is interested in tackling these workouts!
- Registration for 13’s Fittest 2023 is open … find your partner!
- The third workout for 13’s Fittest will be released this week!
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
handstands
WOD
750m row
then
21-15-9
handstand push-ups
back squats (55% of 1RM)
then
750m row
SKILL
core work
WOD
“13 Stars”
3RFT
2 dillys
22 double unders
20 mb clean to wall balls (20/14)
14 atomic sit-ups (25/15)
SKILL
rowing intervals
WOD
22min AMRAP
2,4,6,8,10…
push presses (50% of 1RM)
burpee box jump overs (24/20)
russian swings (70/53)
… collect a total of 1,000m on the rower however
SKILL
tempo squats
WOD
10 strict pull-ups
20 toes-to-bars
30 deadlifts (40% of 1RM)
100 double unders
30 deadlifts (40% of 1RM)
20 toes-to-bars
10 strict pull-ups
SKILL
front rack lunges
WOD
6min EMOM
3 front squats to a press (75% of 1RM press)
1 minute rest
6min EMOM
4 front squats to a push press (80% of 1RM press)
1 minute rest
6min EMOM
5 front squats to a push jerk (85% of 1RM press)
7AM/8AM
Every 5 minutes for 3 rounds
30 wall balls (20/14)
15 burpee box jump overs (20/16)
max calorie row
2 minute rest
9AM (partners)
Every 4 minutes for 5 rounds
40 wall balls (20/14)
20 burpee box jump overs (20/16)
max calorie row
2 minute rest
WOD
27min EMOM
MIN 1: 5 kb squat > kb lunge (each side) > kb squat (53/35)
MIN 2: 2-3 muscle-ups
MIN 3: 8-10 kb snatches (53/35)
