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Workout

Week of 03/02/20

13's Fittest Is One Week Away!

We hope everyone is getting as excited for Saturday as we are! A few notes I wanted to share about the day...

  1. Everyone is welcome ... competing or not! Come check out what your friends have been getting ready for with months of preparation!
  2. We will have Open Gym all week for competitors to come and test workouts and to fine-tune skills. We normally ask Open Gym go'ers to register on Zen for Thursday evenings, but this week is fine ... no registration for class necessary. The class will take precedent, so please do not plan on coming in during a busy class.
  3. All Saturday classes are cancelled. The 5:30pm on Friday evening is also cancelled, so we are able to get all setup. Any help would be appreciated! We will start about 5pm.
  4. An email for athletes, judges, and volunteers will be going out this week. Please look for that.
    1. 7:00am - doors open
    2. 7:30am - judges meeting
    3. 8:00am - volunteers meeting
    4. 8:30am - athlete briefing
    5. 9:00am - first (Rx) heat
  5. If you are competing this weekend please be smart with your training this week. Aim to work at 70% to 75% effort (as opposed to trying to win the whiteboard) and aim for your last workout to be Wednesday or Thursday (at the latest). Give yourself plenty of time to recover.
Monday, March 2, 2020
STRENGTH
Push Press: 5×5 @ 75% of 5RM

WOD
20-16-12-8 hang power cleans (40% of 1RM)
40-30-20-10 mb sit-ups (20/14)
… E2MOM 4 alternating kb snatches (53/35)

FIT360
18min AMRAP
5 pull-ups
6 mb step-ups (20/16)
7 air squats
8 russian swings (53/35)
9 calorie row
Tuesday, March 3, 2020
SKILL
choice skillwork

Both skill sessions are going to be choice skillwork this week to allow Saturday’s competitors to brush up on anything they would like to continue working on.

WOD
27-21-15-9
strict pull-ups
box jumps (24/20)
russian swings (70/53)

FIT360
Every 2 minutes for 10 rounds (alternating)
FIRST COUPLET
10/8 calorie row
12 burpees over rower
SECOND COUPLET
10 kb push presses (35/26; each hand)
12 mb squats (20/14)

The first couplet will start the workout, the second couplet will be at 2 minutes on the clock. Continue to bounce back and forth between couplets every other round. You will complete each couplet 5 times.
Wednesday, March 4, 2020
STRENGTH
Hang Power Clean: 3×5 @ 65% of 1RM
then
Press: 5×5 @ 75% of 5RM

FIT360
6min AMRAP
5 dips
5 ring rows
5 jumping squats
1 minute rest
6min AMRAP
5 box jumps (24/20)
5 v-ups/sit-ups
5 push-ups
1 minute rest
6min AMRAP
5 push balls (20/14)
5 russian twists (20/14; 2-for-1)
5 mb cleans (20/14)
1 minute rest
2min AMRAP
max effort burpees
Thursday, March 5, 2020
SKILL
choice skillwork
Both skill sessions are going to be choice skillwork this week to allow Saturday’s competitors to brush up on anything they would like to continue working on.

WOD
20min AMRAP
20 wall balls (20/14)
15 push-ups
10 front squats (40% of 1RM)

FIT360
Every 90 seconds for 18 minutes
9 box jump overs (20/16)
9 calorie row
9 russian swings (70/53)
Friday, March 6, 2020
STRENGTH
Thruster: 5×5 @ 75% of 5RM

WOD
1500m/1200m row
30 deadlifts (60% of 1RM)
20 bar-hopping burpees

Aim for a time under 13 minutes for this workout. To get there think backwards about how many burpees you can do without resting (at least a set of 5), how many deadlifts can you do at this weight (5-10), and how long does it take you to row 500m/400m normally (and then times that by 3 with a little extra for fatigue).

FIT360
25/20 calorie row
50 singles
then
30-25-20-15-10
goblet lunges (35/26)
wall balls (20/14)
kb push presses (35/26)
then
50 singles
25/20 calorie row

The kb push presses have a kb in 1 hand, not 2. And each rep counts as 1 towards the total. So, for the 30 kb push presses, you will do 15 on each side.
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info@crossfit13stars.com
(860) 944-0096
74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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