CrossFit 13 Stars

Week of September 30th

We are in the back 9!

We are at the halfway point of our Wellness Challenge! One thing we have heard a number of people mention is how much better they are recovering and/or how much better nagging issues and ailments have felt. Are you not as sore? Has the pain in a knee or shoulder that previously bothering you subsided or disappeared? Inflammation, due to processed foods, can affect the body in a variety of ways, so our increase in water coupled with a clean diet should be providing us a wide variety of benefits!

Mon, Sep 30, 2019
SKILL
10min EMOM of handstand work

WOD
800m run
then
21-15-9
handstand push-ups
back squats (55% of 1RM)
then
800m run

FIT360
50 double unders / 150 singles
40 wall balls (20/14)
30 sit-ups (20/14)
20 step back lunges (53/35)
10 burpees to plate (height of a 45# plate)
20 step back lunges (53/35)
30 sit-ups (20/14)
40 wall balls (20/14)
50 double unders / 150 singles
Tue, Oct 1, 2019
SKILL
3RNFT – core work
20 v-ups
20 tuck crunches
20 second hollow body hold
20 second superman hold

WOD
8 rounds of…
30 seconds of double unders
30 seconds rest
30 seconds of push-ups
30 seconds rest
30 seconds of T2B
30 seconds rest
30 seconds of wall balls (20/14)
30 seconds rest

Record the total amount of reps accumulated.

Plenty of rest, so aim to maintain between 80% to 85% effort throughout all 8 rounds. Much like a tabata workout, work to maintain a consistent rep count for each of your movements during each of your rounds.

FIT360
tabata of…
strict pull-ups
double unders or singles
push-ups
box jumps (20/14)

Each movement to be completed 8 times. The order is pull-ups to DUs to push-ups to box jumps, and then back to the start. Record lowest rep round of each movement.
Wed, Oct 2, 2019
SKILL
8min EMOM of 6 front rack lunges (50% of 1RM FS)

WOD
22min AMRAP
2,4,6,8,10…
push presses (50% of 1RM)
burpee box jump overs (24/20)
Russian swings (70/53)
… collect a total of 1,000m on the rower however

FIT360
60 doubles / 180 singles
then
21-15-9
push-ups
kb swings (53/35)
box step-overs (20/14)
calorie row
then
60 doubles / 180 singles
Thu, Oct 3, 2019
SKILL
5×5 tempo goblet squats (53/35)

The tempo is going to be 3 seconds down, 5 second hold, and then a 1 second pop back up. The goal is to maintain tension at the bottom of your squat, and to avoid bottoming out, especially as your legs start to fatigue.

WOD
800m run
then
10 strict pull-ups
20 T2B
30 deadlifts (155/115)
100 double unders
30 deadlifts (155/115)
20 T2B
10 strict pull-ups

FIT360
400m run
then
3 rounds of…
20 jumping lunges (1-for-1)
10 Russian swings (70/53)
20 calorie row
10 goblet squats (70/53)
Fri, Oct 4, 2019
SKILL
500m row time trial

WOD
6min EMOM
3 front squats to a press (75% of 1RM press)
1 minute rest
6min EMOM
4 front squats to a push press (80% of 1RM press)
1 minute rest
6min EMOM
5 front squats to a push jerk (85% of 1RM press)

The front squat will be accomplished with a pause in between the overhead movement. This is not a thruster.

FIT360
8RFT
8 pull-ups
8 wall balls (20/14)
8 burpees
8 mb cleans (20/14)
8 box jumps (24/20)
8 sit-ups (20/14)
8 push-ups
8 overhead lunges (20/14)