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Week of 02/17/20

New Strength Cycle + New Classes

Our new strength cycle is starting this week and it will consist of press (1RM) + hang power clean (%), push press (1RM), and thruster (1RM).

We are also going to be adding two Sunday classes on a trial basis. Starting March 15, we will be adding an 8am and 9am class. We will be scheduling it through the beginning of the summer, and then re-evaluating it based on attendance. We have had a lot of folks asking about Sunday morning classes, so we hope you will all take advantage!

Both classes will be individual workouts, and will follow the longer, endurance, FIT360 style workouts that we are familiar with on Saturdays. For now, these two hours will be strictly classes, but we know folks are interested in Open Gym as well. So if class numbers allow space for others in the room to work on their own we are fine with that, and will announce when we are going to move forward with that as well.

Thank you to everyone who took part in the poll regarding 24 hour access. We are going to start with Sunday classes, and see if that scratches the itch, as we know a lot of folks are interested in more access to the gym on the weekend.

Monday, February 17, 2020
STRENGTH
Push Press: 1RM (test)

WOD
12min AMRAP
1 bear complex (60% of 1RM PP)
5 strict pull-ups
1 bear complex (60% of 1RM PP)
2 bar muscle-ups

A bear complex is a power clean > front squat > push press > back squat and back down to the floor.

FIT360
500m row
then
20 rounds
3 pull-ups
4 push-ups
5 air squats
then
500m row
Tuesday, February 18, 2020
SKILL
9-8-7-6-5 unbroken toes-to-bar … or … 14-13-12-11-10 unbroken push-ups (5 of 6)

WOD
30 double unders
10 burpees
30 double unders
15 wall balls (20/14)
30 double unders
20 deadlifts (40% of 1RM)
30 double unders
15 wall balls (20/14)
30 double unders
10 burpees
30 double unders

FIT360
tabata
hand-release push-ups
jumping lunges
2 minutes rest
tabata
goblet squats (53/35)
atomic sit-ups (25/15)

We are going to complete each movement 8 times, for a total of 16 rounds of 20 sec/10 sec off per tabata.

Your result is going to be the least amount of reps you accomplished in any one of the 20 second work times per movement.

Wednesday, February 19, 2020
STRENGTH
Thruster: 1RM (test)

WOD
tabata
handstand push-ups
jumping lunges
2 minutes rest
tabata
goblet squats (53/35)
knees-to-elbows

We are going to complete each movement 8 times, for a total of 16 rounds of 20 sec/10 sec off per tabata.

Your result is going to be the least amount of reps you accomplished in any one of the 20 second work times per movement.

FIT360
6 rounds
90 seconds
20 overhead walking lunges (25/15)
max russian swings (53/35)
1 minute rest
90 seconds
20 weighted squats (25/15)
max ring rows

You are going to work for 90 seconds, take 1 minute of rest, and then work for another 90 seconds. That is one round. Each round is 4 total minutes. Complete 6 rounds total.
Thursday, February 20, 2020
SKILL
choice skillwork

WOD
20 overhead squats (50% of 1RM OHS)
20 thrusters (50% of 1RM OHS)
20 hang power cleans (50% of 1RM OHS)
20 shoulder-to-overheads (50% of 1RM OHS)
20 front squats (50% of 1RM OHS)
EMOM 4 burpees

FIT360
27-21-15-9-3
calorie row
two chest taps to a push-up
mb step-overs (20;20/16;16)
1 minute rest
Friday, February 21, 2020
STRENGTH
Hang Power Clean: 5×8 @ 50% of 1RM
then
Press: 1RM (test)

FIT360
10-1 mb clean to a wall ball
1-10 burpee box jump overs
Saturday, February 22, 2020 (Sorry, Sarah)
WOD
“13 Stars”
3RFT
2 dillys
22 double unders / singles
20 mb clean to wall balls (20/14)
14 atomic sit-ups (25/15)

Today marks our 6th anniversary! We created this workout for our STRENGTH Fundraiser in 2017, using movements that we introduced, combined, or loved and created our own homegown benchmark. Enjoy!

3 = 3rd floor
2 = February (month)
22 = 22 (day)
20 = 2014 (year)
14 = 2014 (year)

1 Dilly = 5 Push Ups, 5 Pull Ups, 4 Push Ups, 4 T2B, 3 Push Ups, 3 Chin Ups, 2 Push Ups, 2 K2E
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info@crossfit13stars.com
(860) 944-0096
74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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