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Week of 06/29/20

The Strength Cycle Returns

When we left the 3rd floor in March we were smack dab in the middle of our strength cycle of presses, hang power cleans, push presses, and thrusters.

In an effort to begin building our strength back with up with various lifts, we are going to start back at the beginning with the hang power cleans percentage work. This will give us a chance to get re-acquainted with the movement and start building back up to a challenging weight at a safe pace.

We are going to focus on the percentages that we were working on for the complimentary movements during our strength day. And gradually start re-introducing more movements at higher loads.

Important Outdoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
  • Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
  • If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
  • Try to minimize moving between evening and morning classes to limit additional exposure in the community.
  • Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
  • Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
  • Outdoor gym mats will be available and will be sanitized after each class, but you are welcome to bring a yoga mat or bath towel with you as well if you choose. We also recommend bringing a small face towel. Women should consider tying hair back and wearing a headband to minimize the temptation to touch your face and hair.
THINGS TO KEEP IN MIND AT THE GYM:
  • All athletes must have a mask, and wear it until they are in their workout box. We are not requiring masks to be worn while working out. Only when outside of your workout box (unless you are out running).
  • No children. No spectators.
  • Athletes and their equipment must remain in your designated box.
  • Wipe down all equipment before and after using it.
  • Sanitize hands either before, after, or both before and after the class.
ITEMS PROVIDED FOR YOU AT EACH CLASS:
  • Hand sanitizer
  • Disinfectant spray bottle
  • Gym towel to wipe down equipment and area
  • Bucket to keep everything in
Monday, June 29, 2020
SKILL
8min EMOM – core work
10 sit-ups
max plank hold to the top of the minute

WOD
18min AMRAP
25 double unders / 50 singles
15 mb cleans
5 front-to-back front rack lunges
Tuesday, June 30, 2020
WOD
21 calories
15 russian swings
9 burpees
2 minutes rest
21 burpees
15 calories
9 russian swings
2 minutes rest
21 russian swings
15 burpees
9 calories
Wednesday, July 1, 2020
STRENGTH
Hang Power Cleans: 5×8 @ 50% of 1RM

WOD
00:00 to 06:00
600m run
max back squats
2 minutes rest
8:00 to 13:00
400m run
max front squats
2 minutes rest
15:00 to 19:00
200m run
max thrusters

The same weight will be used for all three barbell lifts.
Thursday, July 2, 2020
WOD
Every 3 minutes for 21 minutes
6 v-ups
8 kb squats (35/26; each hand)
10 push-ups
30 second plate hold overhead

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info@crossfit13stars.com
(860) 944-0096
74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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