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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.
WOD / Events
New CrossFit Teens Click HERE to Register!
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
Free 7-Fit Class at 7:00am Click Here To Register now
Strength:
5 Rounds
3 – 7 Tempo Handstand Push Ups (30×3)
100m Jog/Row
Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box
Conditioning:
AMRAP 9
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
| Weekly Overview | Events/Classes | |||
| Monday | Back Squats | New CrossFit Teens Click HERE to Register! | ||
| Tuesday | Strict Handstand Push Ups | Free 7-Fit Class at 6:30PM Click Here To Register now | ||
| Wednesday | “Cindy” | New CrossFit Teens Click HERE to Register! | ||
| Thursday | Deadlifts | Free 7-Fit Class at 6:30PM Click Here To Register now | ||
| Friday | Turkish Get-Ups | New CrossFit Teens Click HERE to Register! | ||
| Saturday | Power Cleans | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Strict Press |
Your voices have been heard!
By an overwhelming vote you have told us your NEW preferred class times, so starting THIS Monday, November 2nd, we will be having evening classes at 4:30, 5:30, and 6:30pm (7-Fit will also be moving to 6:30pm)!
And just a reminder-
PLEASE remember to reserve your spot in class (and check yourself in!) via the Zen Planner app. We WILL be enforcing our 17 person cap (20 person in the classes marked as such) from here going forward, so please help us to help you by not having to turn you away from a class- that’s no fun for anyone!
Strength:
5 x 2 Back Squats @80-85% (across)
Conditioning:
Buy In: 400m Run
3 Rounds:
10 Box Jumps (30/24) (Fx: 24/20)
10 Alternating Pistol Squats (Fx: Alternating Reverse Goblet Lunges (50/35))
75 Double Unders (Fx: 50 DUs)
Cash Out: 400m Run
Time Cap 15:00
31
Oct
Sunday, November 1, 2020
Strength:
15:00 to Find:
1RM Split Jerk
Conditioning:
EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 25/20)
2: Rest
3: AMRAP Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest
30
Oct
Saturday, October 31, 2020
HAPPY HALLOWEEN!!!
Free 7-Fit Class at 10:00AM Click Here To Register now
Strength:
E3MOM 15 (↑)
1: 4 Squat Cleans + 1 Front Squats
2: 3 Squat Cleans + 1 Front Squats
3: 2 Squat Cleans + 2 Front Squats
4: 1 Squat Clean + 3 Front Squats
5: 1 Squat Clean + 4 Front Squats
Conditioning:
22 – 16 – 10
Front Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)
Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups after each round
29
Oct
Friday, October 30, 2020
New CrossFit Teens Click HERE to Register!
Conditioning:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95/65)
Finisher:
5 Rounds
10 Each Arm Dumbbell Bench Press
10 Each Arm Dumbbell Bent Over Row
100m Jog
28
Oct
Thursday, October 29, 2020
Free 7-Fit Class at 7:00AM Click Here To Register now
Strength:
Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)
Rx: Max Unbroken Strict Handstand Push Ups
Fx: Max Pike Handstand Push Ups on Box
Conditioning:
AMRAP 20
30/25 Calorie Row (Fx: 25/20)
15 Burpees Over The Rower
10 Each Arm Kettlebell Hang Snatch (Rx: 24/16) (Fx: 16/12) (Rx+: 32/24)
Finisher:
Core Strength:
10 Rounds (Alternating Movements)
:20 Work/:10 Rest
V-Ups (Fx: Tuck-Ups)
Hollow Rocks
27
Oct
Wednesday, October 28, 2020
New CrossFit Teens Click HERE to Register!
Strength:
EMOM 12
1 Power Snatch
1 – 2: 65%
3 – 4: 70%
5 – 6: 75%
7 – 8: 80%
9 – 10: 85%
11 – 12: 90%
Conditioning:
Every 1:30 for 2 Rounds
1: AMRAP Ski Erg Calories
2: 90 Double Unders (Fx: 60 DUs)
3: 15 Toes to Bar (Fx: 10 Toes to Bar)
AMRAP Box Jump Overs
4: Rest