CrossFit 13 Stars

Week of September 16th

Week 1 of our Wellness Challenge is in the books!

How did week 1 go, Wellness Challengers? What did we learn? What was easy? What was difficult? What strategies are we using to combat old habits? Feel free to share in the group any successes or failures we learned throughout the first week. The more we can learn from changes we have made and from each other the more successful we will all be not only in this challenge, but moving forward.

Mon, Sep 16, 2019
STRENGTH
Power Snatch: 3×3 @ 3RM

WOD
50 power cleans (50% of 1RM)
EMOM 5 T2Bs

FIT360
1 mile run
25 kb press from knees (35/26)
60 box jumps (24/20)
70 kettlebells swings (53/35)
… complete in any order and in any combination

The kb press is 25 each side, and we’re on our knees to focus on a tight midline while pressing, and not arching our back. Also to prevent us from resorting to a dip and drive when we get tired. The press should be a challenge to the core as much as it is a challenge to the shoulders.
Tue, Sep 17, 2019
SKILL
kipping movements

The kipping movements can be pull-ups, K2Es, T2Bs, bar muscle-ups or ring muscle-ups. If you are still working a strict version of your hanging movements then focus on a … jumping pull-up, banded pull-up, a ring row, etc.

WOD
In 3 minutes …
21/15 calorie row
21 burpees over rower
max overhead squats (65% of 1RM)
3 minute rest
In 3 minutes …
18/13 calorie row
18 burpees over rower
max overhead squats (60% of 1RM)
3 minute rest
In 3 minutes …
15/11 calorie row
18 burpees over rower
max overhead squats (55% of 1RM)
3 minute rest
In 3 minutes …
12/9 calorie row
12 burpees over rower
max overhead squats (50% of 1RM)

Record the amount of OHSs you complete and your finishing weight.

FIT360
“Death by Wall Ball (Plus)”
MIN 1: 5 wall balls (20/14)
MIN 2: 10 sit-ups (20/14)
MIN 3: 6 wall balls (20/14)
MIN 4: 10 sit-ups (20/14)
… move until you can’t complete reps in the minute.

Not to exceed 30 minutes.
Wed, Sep 18, 2019
STRENGTH
Push Jerk: 3×3 @ 90% of 3RM

WOD
200m run
27-21-18-15 wall balls (20/14)
27-21-18-15 box jumps (24/20)

FIT360
750m row
30 burpees
800m run
30 pull-ups
750m row
Thu, Sep 19, 2019
SKILL
1RM box jump

WOD
5RNFT
1 minute of max bench presses (75% of 1RM)
1 minute of max goblet squats (70/53)
1 minute of rest
then
100 double unders or 2 minutes of singles

FIT360
1RNFT
3×3 turkish get-ups (ea. side; aim to increase weight
5×10 ring rows
1×5 lengths 1-armed kb carries (ea. side; 10 total)
… at the end of each length do 5 kb swings (35/26)
5×5 kb press (35/26; ea. side)
then
row 2000 meters
Fri, Sep 20, 2019
STRENGTH
Overhead Sq: 3×5 @ 65% of 1RM
then
Snatch: 3×3 @ 3RM

FIT360
300 singles
then
30-20-10
ring rows
ring push-ups
lunges
sit-ups