CrossFit 13 Stars

Week of November 4th

Halfway through the squat strength cycle

We are going to be tackling our 3RM back squat, front squat, and deadlift this week.

We are halfway through this strength cycle ... how are our squats feeling? Hopefully each week, as you increase your weight, you are feeling more confident with the range of motion of the barbell movements. And if not, don't be afraid to dial back, and focus on the technique versus focusing on lifting heavier each week.

Mon, Nov 4, 2019
STRENGTH
Front Squat: 3RM

WOD
Every 4 minutes for 3 rounds
500m row/400m row
15 shoulder-to-overheads (135/95; from rig)
max double unders
2 minutes rest

FIT360
20min AMRAP
10 atomic sit-ups (25/15)
10 T2Bs
10 goblet squats (70/53)
10 strict pull-ups

The reps start with 10 each, then decrease by 1 for each movement when you return back to the ASUs. Your result is either the time you finished the round of 1-1-1-1-1 or the last round you completed.
Tue, Nov 5, 2019
SKILL
2RFT – leg work
10 medball squeeze bridges
10 straight leg adductions
15 sec bent leg adductor plank
10 cossack squats

WOD
30min AMRAP
20 double unders / 40 singles
10 goblet squats (53/35)
5 clean and jerks (start at 40% of 1RM jerk)
1 minute rest

Increase weight in some capacity each time back to the bar. This is a workout of pacing and consistency in split times … NOT something you want to go too hard out of the gate with.
FIT360
40 goblet squats (70/53)
60 box jumps (24/20)
80 overhead walking lunges (25/15)

Break up the reps however you would like!
Wed, Nov 6, 2019
STRENGTH
Thruster: 3×8 @ 60% of 1RM
then
Back Squat: 3RM

FIT360
18min AMRAP
1 body blaster
2 kb push presses (35/26; in each hand)
3 jumping squats
4 kb deadlifts (35/26; in each hand)
5 mb lunges (20/14)
6 sit-ups
7 kb front squats (35/26; in each hand)
8 push-ups
9 russian swings (53/35)
10 wall balls (20/14)
Thu, Nov 7, 2019
SKILL
3RFT – core work
10 alternating db rows (10 each side)
10 linear leans
10 band pulldowns (10 each side)
10 lateral leans
10 alternating hand/foot lifts

WOD
100 double unders / 200 singles
80 air squats
60 mb sit-ups (20/14)
40 push-ups
20 wall balls (20/14)
10 bar muscle ups

FIT360
Every 5 minutes for 4 rounds
20 kb deadlifts (70/53)
20 wall balls (20/14)
20/15 calorie row
Fri, Nov 8, 2019
STRENGTH
Deadlift: 3RM

WOD
3RFT
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

FIT360
3RFT
10 burpees
20 pull-ups
30 push-ups
40 sit-ups
50 air squats