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NewsWorkout

Week of 10/18/21

❤️ Community Workouts

Items for the week…

  1. Thank you to everyone who tackled the Triple 3 on Saturday … always a fun time seeing faces from different class times!
  2. We are in week 2 of our strength cycle, and will be attempting the 5RM for the back squat, front squat, and split jerk this week.
  3. Pack long climbing socks for Tuesday! ?

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.

Are you a morning person? How you start each morning has a huge impact — positively or negatively — on the rest of your day. By practicing a healthy morning routine, you can increase your productivity, decrease stress, boost happiness and more. Check out this article, “How to start a healthy morning routine — and stick with it” for more details!

The Cliff Notes versions is…

  1. Set your alarm to work for you — not against you
  2. Breathe in the new day – before checking your phone
  3. Drink water before coffee
  4. Move your body in all directions
  5. Make time to exercise
  6. Set your mind right
  7. Cultivate an attitude of gratitude
  8. Make your bed
  9. Repeat your routine
  10. Set yourself up for success

STRENGTH
front squat: 5RM

WOD
16min EMOM
MIN 1: 8-10 left kb snatches + 10 goblet squats
MIN 2: 8-10 right kb snatches + 10 russian swings

SKILL
8min EMOM
1-3 rope climbs

WOD
3RNFT
5 deadlifts (75% of 1RM)
max effort HSPUs (or plate push-ups)
5 deadlifts (75% of 1RM)
max effort ring push-ups (or push-ups)
5 deadlifts (75% of 1RM)
max effort push-ups (or chest taps)

STRENGTH
bench press: 3×12 @ 60% of 1RM
then
back squat: 5RM

SKILL
10-9-8-7-6 unbroken toes-to-bars (5 of 6) or
18-16-14-12-10 unbroken push-ups (5 of 6)

WOD
10-9-8-7-6-5-4-3-2-1
overhead squats (50% of 1RM)
burpee box jump overs

STRENGTH
split jerk: 5RM

WOD
14min AMRAP
60/45 calorie row
50 push-ups
40 pull-ups
30 box jumps (24/20)

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info@crossfit13stars.com
(860) 944-0096
173 Washington Street, Morristown, NJ 07960

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