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Week of 07/20/20

A Hot One

This week is looking to be upwards in the low to mid 90s each day ... so please do not forget to bring a water bottle with you. You're always welcome to fill up or refill your bottle on the 3rd floor.

We are looking at some potential rain on Wednesday and Thursday, but we will monitor things as they change during the week. We will always post in the FB group and tag everyone who is currently signed up. So, that should always be the first place you check. You're also always welcome to shoot me a text or FB msg as well ... happy to chat there too.

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, July 20, 2020
    SKILL
    13, 12, 11, 10, 9 unbroken push-ups

    WOD
    15min EMOM
    MIN 1: 2-4 barbell complexes
    MIN 2: 30 second plank hold
    MIN 3: 200m run

    The barbell complex is a squat clean > reverse lunge right > reverse lunge left > thruster

    Choose a rep count for the complex that will allow you 15-20 seconds of rest.
    Tuesday, July 21, 2020
    SKILL
    1 mile run (re-test)

    WOD
    7RFT
    20 double unders
    19 mb cleans (20/14)
    8 hand-release push-ups
    2 goblet front-to-back lunges (53/35; each side)
    Wednesday, July 22, 2020
    WOD
    1 kb complex (each side)
    800m-600m-400m-200m run

    20 minute time cap.

    The kb complex is single-arm 4 reps of each… deadlifts, russian swings, snatches, lunges, landmine presses from lunge position, and pulse squats.

    The 800m counts as 8 reps, 600m as 6, etc.
    Thursday, July 23, 2020
    STRENGTH
    Hang Power Cleans: 5×5 @ 70% of 1RM

    WOD
    20-18-16-14-12 thrusters (75/45)
    25-50-75-100-125 double unders
    Friday, July 24, 2020
    SKILL
    2RNFT – core work
    30 sec off knees quadrupled plank hold
    20 shoulder taps off knees quadrupled plank hold
    20 sec hollow hold crunch
    10 hollow hold crunches with plate

    WOD
    400m run
    then
    18min AMRAP
    18 kb farmer’s carry lunges (35/26; both hands)
    16 sit-ups
    14 kb thrusters (35/26; both hands)
    then
    400m run
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    info@crossfit13stars.com
    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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