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Week of 01/06/20

13's Fittest Is Back!

The official announcement was made on Friday night that the 2nd annual 13's Fittest is coming back on March 7, 2020! The format is the same as last year: 10 Rx teams and 10 Scaled teams (or 20 total teams if we have one more in one division than another). This is a partner competition for either co-ed or same-sex athletes. This event is open to any current or former CF13S athletes. The registration page can be found here, and the page on our site can be found here ... both have more detailed info, and will also contain the workouts when posted this week.

Monday, January 6, 2020
STRENGTH
Power Clean: 5×5 @ 90% of 5RM

WOD
150 russian swings (70/53)
EMOM 5 box jumps (24/20)

15 minute time cap. Your result will either be the time you completed the workout, or how many swings you completed in the 15 minutes.

FIT360
21min EMOM
15 kb thrusters (44/35)
40 second plank hold
10 box jumps (24/20)
then
1000m row

The row is only completed once after your last set of box jumps.

Your result is the time you complete the 1000m row.
Tuesday, January 7, 2020
SKILL
Every 2 minutes for 5 rounds
3 push jerks (NTE 75% of 1RM)
2 rope climbs

Focusing on technique, skill, and efficiency … not load. Loading for the push jerk NTE 75% of 1RM. Rope climb sub will be 3-for-1 K2Es.

WOD
700m row
7 cleans (95/65)
25 double unders
500m row
5 cleans (115/85)
25 double unders
300m row
3 cleans (135/95)
25 double unders

FIT360
10 rounds of 20 sec on/10 sec off
russian swing to a goblet squat (53/44)
mb sit-ups (20/16)
2 minute rest
10 rounds of 20 sec on/10 sec off
single-arm kb lunge (53/44)
mb thruster (20/16)
Wednesday, January 8, 2020
STRENGTH
Overhead Squat: 5×5 @ 90% of 5RM

WOD
50 wall balls (20/14)
40 pull-ups
30 push jerks (95/65)
20 bar-hopping burpees
10 toes-to-bar

13 minute time cap. Your result will either be the time you completed the workout, or how many reps you completed in the 13 minutes.

FIT360
2RFT
60 jump rope singles
50 mb squats (20/14)
40 pull-ups
30 kb presses (35/26)
20 burpees over parallette
10 front-to-back lunges (2-for-1)
Thursday, January 9, 2020
SKILL
5-4-3-2-1 unbroken strict pull-ups (6 of 6)

Each week for six weeks, we are going to mix in some pull-up work, like we did in the past with the goal to go unbroken. Encourage folks to use the same modification for the whole series.

WOD
12RFT
4 deadlifts (185/115)
8 hand-release push-ups
1 rope climb

FIT360
Every 3 minutes for 5 rounds
25/20 calorie row
15 kb squats
max push-ups
Friday, January 10, 2020
STRENGTH
Split Jerk: 3×3 @ 70% of 1RM
then
Clean: 5×5 @ 90% of 5RM

FIT360
30 wall balls
then
3 rounds
12 deadlifts (70/53)
9 russian swings (70/53)
6 kb push presses (53/35)
then
30 box jumps (24/20)
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