WOD / Events

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Strength:

16:00 to Establish:
1RM Push Press

Conditioning:

24 – 18 – 12
Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)

Each set of dumbbell snatches must be completed with half the reps on one arm before switching to the other arm for the second half.

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Strength:

Gymnastic Strength:

Rx+: Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + Strict Ring Muscle Up

Rx: Strict Ring Muscle Up + Strict Ring Dip + Strict Chest to Ring Pull Up

Fx: 5 – 10 Strict Pull Ups (Some C2B if possible) + 5 – 10 Strict Ring Dips (Assisted if needed)

Scaled: 5 – 10 False Grip Ring Rows + 5 – 10 Hand Release Push Ups

Conditioning:

5 Rounds
400m Row
5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
Rest 1:00

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Strength:

E3MOM 15
Back Squats
1: 2 @80-85%
2: 2 @80-85%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @85-90%

Conditioning:

AMRAP 11
11 Hand Release Push Ups
11 Burpees
22 Box Jump Overs (24/20)

	Weekly Overview	Events/Classes
Monday	Power Snatches	New CrossFit Teens Click HERE to Register!
Tuesday	Back Squats	Free 7-Fit Class at 6:30PM Click Here To Register now
Wednesday	Gymnastics Strength	New CrossFit Teens Click HERE to Register!
Thursday	Push Presses	Free 7-Fit Class at 6:30PM Click Here To Register now
Friday	Deadlifts	New CrossFit Teens Click HERE to Register!
Saturday	Strict Handstand Push Ups	Free 7-Fit Class at 10:00AM Click Here To Register now
Sunday	Long Conditioning

Strength:

18:00 to Establish:
1RM Power Snatch

Conditioning:

5 Rounds
15 Deadlifts (135/95) (Fx: 95/65) (Rx+: 155/105)
10 Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)

Strength:

EMOM 10
1 Strict Press @80-85%

Conditioning:

AMRAP 10
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
25 Sit Ups
50ft Handstand Walk (Fx: 100ft Bear Crawl)

Finisher:

6 Rounds
20 Scap Push Ups + :30 High Plank

Free 7-Fit Class at 10:00AM Click Here To Register now

Strength:

E2MOM 18
1 – 3: 3 High Hang Power Cleans (↑)
4 – 6: 3 Hang Power Cleans (↑)
7 – 9: 3 Power Cleans (↑)

Conditioning:

EMOM 12
1: 10/7 Calorie Bike (Fx: 7/5)
AMRAP Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: 50 Double Unders (Fx: 35 DUs)
AMRAP Toes to Bar
4: Rest

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Strength:

14:00 to Build Up To Heavy:
1 Turkish Get Up Each Arm

Conditioning:

“2020 CrossFit Games Event 9ish”

5 – 7 – 9 – 11
Burpees Over the Barbell
Thrusters

Start each round with: 200m Run

Barbell weights increase each round:
Rx+: (135/95, 145/105, 155/110, 165/115)
Rx: (95/65, 115/80, 125/90, 135/95)
Fx: (75/55, 85/60, 95/65, 105/75)

Free 7-Fit Class at 7:00AM Click Here To Register now

Strength:

E3MOM 15
2 Deadlifts@80-85%

Conditioning:

4 Rounds

2:00 to Complete:
550/475m Row (Fx: 525/450m) (Rx+: 575/500m)

3:00 Rest after each interval.

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Starting Monday, November 2, we will begin a new block of programming at CF Route 7 and BCF. This programming block will be 2 months long, running through the end of the year.

One of the goals for this block of programming will be to focus on developing and testing peak strength for barbell movements (squats, deadlifts, presses, Olympic lifts, etc.). Peak strength is the maximal ability to produce force or, in the most simple terms, the heaviest weights you can lift. We will also begin putting a bigger focus on developing gymnastics strength/skills. The first phase of this will involve a focus on strict gymnastics strength. Mastering the strict versions of our gymnastics movements will allow you to more safely and efficiently execute the dynamic and skill-based “kipping” versions of these movements. During this time, our approach to the conditioning portion of our program will be mostly unchanged.

Some overall themes you can expect to see in our barbell strength training this block are:

• Lower repetitions (Mostly 1-3 rep range)

• More full Olympic lifts (Squat cleans/snatches from ground, Split jerks, etc.)

• 1 Rep Max testing towards the end of this block

• Continuation of our back squat and deadlift progressions

Some overall themes you can expect to see in our gymnastics strength/skill training this block are:

• More gymnastics strength/skill days per week

• More focus on strict gymnastics strength

• Specific development for muscle ups/pull ups, handstand push ups, and handstand walks

• Testing of muscle up/pull up and handstand proficiency

• Gymnastics movements in metcons on a regular basis (muscle ups, pull ups, pistols, toes to bar, handstand walking, etc.)

The reasons for the direction of this programming block are as follows:

You have all increased your general barbell strength and Olympic weightlifting skills over the course of this year. We will continue to develop these attributes by lifting heavier weights at a lower volume (less reps per set). As we come closer to the CrossFit Open in the spring we want to have our gymnastics skills dialed in so that we are able to implement them more regularly in metcons and safely perform these movements with more intensity.

As we look ahead in our programming, moving toward the CrossFit Open in the spring you can expect to see us continue with our strength maintenance work to preserve the strength we have built this year. We will also continue to sharpen up our conditioning with higher intensity, anaerobic metcons. Starting in January you can expect the programming to transition toward prepping specifically for the CrossFit Open. During that time, you can expect a higher volume of intense and strategy-based conditioning work, benchmark workouts, as well as CrossFit-specific skills practice.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!

If you have questions or comments, please let us know.

Conditioning:

“Cindy”

AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Finisher:

Core Strength:
3 Rounds
8 Dragon Flags Eccentric (Fx: Tucked) (Rx+ Full Movement)
8 Foot Assisted Strict RMU Turnovers
2 Skin the Cats
Rest 1:00

Mobility:
1:30 Each Side Scorpion
1:30 Each Side Thread the Needle
2:00 Saddle Pose
2:00 Seated Straddle

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