CrossFit 13 Stars

Week of October 7th

Entering our next strength cycle!

With another fun deload week behind us, we are beginning our next strength cycle this week. We will be testing and re-testing the 1RM of our back squat, front squat, and deadlift. Our strength day will be back squat and thruster percentage work.

Mon, Oct 7, 2019
STRENGTH
Front Squat: 1RM (test)

WOD
100 double unders
50/40 calorie row
25 burpee box step-overs (20/14)

The ball should be placed on the floor, and not the box while the burpee is being performed.

FIT360
100 double unders / 300 singles
50/40 calorie row
25 burpee box step-overs (20/14)
… perform 60m of farmer’s carries whenever (25/15)

The ball should be placed on the floor, and not the box while the burpee is being performed.

10m is 1 length of the gym, so 60m will be 6 lengths of the gym or 3x down and back.

The carries will be performed pinching a 25# or 15# plate in each hand.
Tue, Oct 8, 2019
SKILL
2RNFT
10 lateral kettlebell deadlift clean (each side)
10 lunges to step up (each side)
10 curtsy step downs (each side)

WOD
4RFT
25 1-arm kb overhead back step lunges (53/35)
20 russian twists (20/14; 2-for-1)
15 kb push presses (35/26; both hands)
10 strict pull-ups

FIT360
tabata of…
kb push presses (35/26; one hand)
goblet lunges (35/26)
1 minute rest
tabata of…
russian kb swings (35/26; one hand)
goblet step-back lunges (35/26)

Going to be a total of 12 sets, so 6 sets per movement and alternating back and forth 20 sec on, 10 sec off.

The push presses and swings will be alternating as well, and each time you come back to the movement you will alternate which arm you used last.
Wed, Oct 9, 2019
STRENGTH
Thruster: 3×10 @ 50% of 1RM
then
Back Squat: 1RM (test)

FIT360
24min EMOM
MIN 1: 5 calorie row or 50 singles
MIN 2: 10 wall balls(20/14) or 10 kb thrusters(35/26)
MIN 3: 12 push-ups or 8 pull-ups
Thu, Oct 10, 2019
SKILL
3RNFT – core work
30sec plank on palms
30sec plank on elbows
30sec bird dog on left hand
30sec bird dog on right hand
30sec starfish on left hand
30sec starfish on right hand
1 minute rest

WOD
18min AMRAP
5 HSPUs
5 T2Bs
5 russian kb swing to a goblet lunge (53/35)

FIT360
Every 4 minutes for 5 rounds
9 box jump overs (30/24)
12 burpees
15 goblet squats (53/35)
Fri, Oct 11, 2019
STRENGTH
Deadlift: 1RM (test)

WOD
25-20-15-10-5 pull-ups
5-10-15-20-25 box jumps (24/20)

FIT360
800m run
then
2 rounds of…
10 strict pull-ups
20 sit-ups (20/14)
30 kb deadlifts (70/53)
100 double unders / 300 singles
30 kb deadlifts (70/53)
20 sit-ups (20/14)
10 strict pull-ups
1 minute rest