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Week of 01/20/20

We Are Sold Out

We are thrilled to announce that we have sold out with 20 total teams (10 Rx and 10 Scaled) for 13's Fittest on March 7! Our 2nd annual in-house competition. Even had somebody reach out who wanted to compete ... who just Googled the event. We had to break the bad news to him.

We are still in need of 5 more judges, and 5 more volunteers though. If you'd like to hang out with some of the greatest people to ever work out in a 3rd floor gym in Morristown ... please join us! Beverages, snacks, and a t-shirt will be given in exchange for your assistance. Please register for a judge or volunteer here: https://www.conquestevents.net/events/13s-fittest-2020/details

Monday, January 20, 2020
STRENGTH
Overhead Squat: 3×3 @ 75% of 3RM

WOD
10-8-6-4-2 handstand push-ups
50-40-30-20-10 double unders
1 bar muscle-up

FIT360
Every 2 minutes for 10 rounds
10 kb deadlifts (53/35; each hand)
1 wall walk

Increase deadlifts by 2 each round, walk walks by 1. When you can no longer complete the sequence, return back to 10 and 1. Your result is the highest round you complete before you had to reset back to 1.
Tuesday, January 21, 2020
SKILL
2RNFT – core work
10 alternating hip taps from side plank
20 ankle touches
10 alternating turkish sit-ups (35/26)
20 1.5 hanging knee raises

WOD
30-20-10 calorie row
15-10-5 burpee mb step-overs (20;20/16;16)
5 minutes rest
30-20-10 mb cleans (20/14)
15-10-5 alternating kb snatches (53/35)

FIT360
400m row
40 wall balls
300m row
30 burpees
200m row
20 wall balls
100m row
10 burpees
Wednesday, January 22, 2020
STRENGTH
Split Jerk: 3×5 @ 75% of 1RM
then
Clean: 3×3 @ 75% of 3RM

FIT360
Every 3 minutes for 7 rounds
10 burpee box jump overs
20m farmer’s carries (53/35; each hand)
30 second plank
Thursday, January 23, 2020
SKILL
5-4-3-2-1 unbroken toes-to-bar or 10-9-8-7-6 unbroken push-ups (1 of 6)

WOD
200 unbroken double unders
… 5 burpees everytime you break
1 minute rest
50 unbroken wall balls
… 5 burpees everytime you break
1 minute rest
25 unbroken pull-ups
… 5 burpees everytime you break

Each week for six weeks we are going to mix in some T2B or push-up work, like we have done in the past with the goal to go unbroken. Encourage athletes to use the same modification and exercise for the whole series.
FIT360
22min AMRAP
21 double unders
15 air squats
9 kb stand-ups (35/26)

The jump rope sub will be 40 singles.
Friday, January 24, 2020
STRENGTH
Power Clean: 3×3 @ 75% of 3RM

WOD
5 rounds
45 second wall sit
10 kettlebell complexes

The kettlebell complex is going to be a goblet squat, a russian swing, and a kb clean on each hand. The weight is athlete’s choice.

Build up to a 45 second wall sit. If you break then you stop the clock, and start it again when you get back into into the wall sit position.

FIT360
8RFT
10 ring rows
walk to your box then rest 10 seconds
5 box jumps (challenging height)
10 push-ups
walk to your box then rest 10 seconds
5 box jumps (challenging height)

The goal of the built-in 10 second rest before jumping to your box is to encourage a consistency in pacing throughout your 8 rounds.
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info@crossfit13stars.com
(860) 944-0096
74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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