CrossFit 13 Stars

Week of October 14th

The Final Stretch!

One more week of our Wellness Challenge, folks. One. More. Week. Stay focused.

Incredible test-in numbers for our back squat, front squat, and deadlift last week! Hold on to those numbers, because we're going to laugh at them in seven weeks.

Mon, Oct 14, 2019
STRENGTH
Front Squat: 5RM

WOD
12min AMRAP
max wall balls
… EMOM 5 deadlifts (60% of 1RM)

Start with the wall balls. Your result is going to be the amount of wall balls you accumulate.

FIT360
4min AMRAP
21 pull-ups
21 push balls (20/14)
21 calorie row
2 minute rest
4min AMRAP
15 pull-ups
15 push balls (20/14)
15 calorie row
1 minute rest
4min AMRAP
9 pull-ups
9 push balls (20/14)
9 calorie row
Tue, Oct 15, 2019
SKILL
3RNFT
10 constant tension goblet squats
10 split squat holds
10 bulgarian split squats

All leg work is designed to help build quad strength. The squats should never be locked out at the top, always finish with a slight knee bend. The split squats should have a 2-3 second hold at the bottom with the knee hovering above the floor and have a light weight dumbbell or kettlebell in each hand.

WOD
3RFT
400m run
7 presses (55% of 1RM press)
7 push press (55% of 1RM press)
7 push jerks (55% of 1RM press)

FIT360
5RFT
10 wall balls (20/14)
10 burpee box jumps (24/20)
10 russian kb swings (53/35)
Wed, Oct 16, 2019
STRENGTH
Deadlift: 5RM

WOD
4RFT
10 mb clean to wall balls (24/20)
10 burpee box jump overs (24/20)
10 russian kb swings (70/53)

FIT360
5RFT
15 air squats
15 sit-ups
10 push-ups
10 ring rows
5 burpees
5 box jump overs (24/20)
Thu, Oct 17, 2019
STRENGTH
Thruster: 5×10 @ 50% of 1RM
then
Back Squat: 5RM

FIT360
21-15-9 kb thrusters (35/26)
21-15-9 strict pull-ups
500m row

Yes, each round finishes with the row.
Fri, Oct 18, 2019
SKILL
10 arms-extended mb sit-ups to overhead
10 mb lunges with arms-extended trunk rotation (L)
10 mb chest press from a squat
10 mb lunges with arms-extended trunk rotation (R)

WOD
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

FIT360
22min AMRAP
50 double unders / 100 singles
10 overhead walking lunges (35/25)
10 kb presses (26/15)
10 sit-ups (20/14).