Warm-Up & WOD prep
Prep the movements and warm up your weighted movements to WOD weight.
WOD:
“1 Bar THE SEVEN” CROSSFIT HERO WOD; AKA: “THE CIA SEVEN”
40-minute cap. Your score will be your time or total reps. This version of THE SEVEN we will be using 1 bar with the same weight for the thruster and deadlift.
Option 1 (Opens)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135,95)
7 Knees-to-Elbows
7 Deadlifts (135,95)
7 Burpees
7 Kettlebell Swings (70,53)
7 Pull-Ups
Good Times for “The Seven” (estimated)
– Beginner: 40-49 minutes
– Intermediate: 33-39 minutes
– Advanced: 25-32 minutes
– Elite: <24 minutes
Option 2:(Performance)
7 Rounds For Time
7 Box Handstand Push-Ups
7 Thrusters (95,65)
7 Knees-to-Elbows
7 Deadlifts (95,65)
7 Burpees
7 Kettlebell Swings (53,35)
7 Pull-Ups
Option 3:(Fitness)
The rounds and rep
5 Rounds For Time
5 Strict Dumbbell press (25,15)
5 Thrusters (45,30)
5 Knees-to-90
5 Deadlifts (45,30)
5 Burpees
5 Russian Kettlebell Swings (35,26)
5 Bar box assisted pull-ups or ring rows
*Scale loads and movements so you can start your movements with unbroken sets in the first few rounds. After the first 2 rounds, 2 sets are ok, but when you break try to think about it as a quick reset and get back on the bar.
Post WOD:
Agile 8
CFS Brief:
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31:16 – 45# dumbells used for the thrusters, RX everything else. Tough workout, the volume starts to add up on the hspu and thrusters. Pace yourself!
The Seven: 34:49 75# bar and 53# kettlebell. Those HSPUs were tough on the last three rounds!
35:36 (75# front squats, GHD sit-ups, 35# kB)
This workout was deceivingly difficult! 7 reps of each movement seemed pretty doable in round 1, and maybe 2. By round 3 I was playing mind games with myself to keep moving 😬! I did front squats instead of thrusters, and GHD sit-ups instead of knees to elbows. Kudos to those who did the actual movements along with the HSPU’s – all shoulder-burning! Great energy in the 5:30 today and great way to start the day! Thanks Frozen!
The Seven: 36:01 | 65# Thruster and Deadlift | 35# KBS | HSPU: 7, 6, 4, 2, 2, 2, 2
I agree with everyone else – this one adds up quickly!! My traps were on fire by round 3. I chose to reduce the HSPU as a way to keep moving and not spend too much time staring at the wall (walls are not terribly exciting to stare at). Lots of good energy in the box this morning with a great crowd at 5:30. A great way to honor Heroes!! Thanks Frozen!!
The Seven: 22:11 | 12# DB| 25# thruster and deadlift | 18# KB | K290 | box assist pull-ups except last round went for kipping pull-ups
First day back at the box in 9 days post moving. My body is bruised and sore all over so I went super light in the movements so I didn’t do any more damage! My shoulder in particular has been giving me some trouble so I was worried about doing pull-ups but went for them in the last round and I feel fine post WOD. Kudos to those who were doing RX or RX mods – this was a tough one.
Nice to see you back!! I hope the move went well – that’s a workout in and of itself!!
It felt great to be back – I missed it! The move went as well as those things go – can’t wait to have you all over to see it!
The Seven: #75 / #62 35:42
The Sevens 1 bar.
Did this one solo!
31:58 @95 thruster deads RX everything else