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Week of 07/27/20

One More Spot

We already changed it for this upcoming week, which I am sure many of you saw, but we added a 9th spot to the morning classes to make some more room. We hope this helps with some of our sold out classes!

And it looks like the temperature should be a LITTLE less harsh this week! Here's hoping.

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 27, 2020
    STRENGTH
    Hang Power Cleans: 3×5 @ 75% of 1RM

    WOD
    21-15-9
    lateral jumps (2-for-1)
    russian swings (70/53)
    push presses (NTE 50% of 1RM)
    Tuesday, July 28, 2020
    SKILL
    3RFT – core work
    10 rotating side planks (left)
    10 v-ups
    10 rotating side planks (right)
    10 cross body mountain climber (10 each side)

    WOD
    15-12-9
    kb deadlifts
    mb thrusters
    chest taps
    1 minute rest
    12-9-6
    goblet squats
    mb sit-ups
    push-ups
    1 minute rest
    9-6-3
    goblet lunges
    mb cleans
    plank push-ups
    Wednesday, July 29, 2020
    WOD
    Every 4 minutes for 5 rounds
    50 double unders
    10 burpees over parallette
    5 hang power snatches

    The weight for the hang power snatches should be a weight that is challenging, but a set of 5 can be completed throughout almost the entire workout unbroken.

    The doubles modification will be 100 singles.
    Thursday, July 30, 2020
    SKILL
    15, 14, 13, 12, 11 unbroken push-ups (week 4)

    WOD
    3min AMRAP
    500m row
    max effort mb cleans
    1 minute rest
    3min AMRAP
    500m row
    max effort russian swings
    1 minute rest
    3min AMRAP
    500m row
    max effort atomic sit-ups
    Friday, July 31, 2020
    WOD
    24min EMOM
    MIN 1: 15/12 calorie row
    MIN 2: 12 kb presses (35/26; each hand)
    MIN 3: 10 jumping lunges

    We’re aiming for a MAX of 45 seconds of work, and 15 seconds of rest. Test out the first round of each exercise and make sure you’re hitting that. If not, drop down for the second time around.
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    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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