Strength
Every 2:30, 6 Sets
1-2) 2 Pause Front Squat + 1 Front Squat (65-70%)
3-4) 1 Pause Front Squat + 2 Front Squat (70-75%)
5-6) 3 Front Squats (75-80%)
Conditioning
6 Rounds for Time:
6 Burpees Over Kettlebell
9 Box Jumps (30/24) (FX: 24/20)
12 Wall Balls (11’/10′) (FX: 10’/9′)
*12:00 Cap
Join CFR7 at the Nationals game on Saturday, July 22 (7pm!)
Deadline to buy tickets is MONDAY, July 10th!
Venmo $27 to @crossfitroute7
Friends and family are welcome! Don’t miss out!
Strength
Suns and Buns
Every 2:00, 3 Rounds
1) 12 Hip Thrusts with Banded Hip Abduction
2) 12 Goblet Box Step Ups
Rest 4:00
Skies and Bi’s
Every 2:00, 3 Rounds
1) 15 Overhead Banded Tricep Extension + 10 Dumbbell Bench Press
2) 15 Banded Bicep Curls + 10 Ring Bicep Curls
Conditioning
AMRAP 8
100m Run
30 Crossover Single Unders (FX: 20 OR 30 Double Unders) (RX+: 5 Crossover Double Unders)
In addition to Toes to Bar and Double Unders, tonight’s 5:45pm Skills Clinic will cover CROSSOVERS!
Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat (↑, start at 60-65% 1RM Snatch)
5-8) 1 High Hang Squat Snatch + 1 Hang Squat Snatch (↑)
*Hold onto bar between reps
Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP Hang Squat Snatch (75/55) (FX: 55/35) (RX+: 95/65)
4) Rest
Happy Independence Day! Holiday class schedule – classes at 9 AM and 10 AM only!
4th of July WOD
7 Rounds for Time w/ Partner (Split reps any way)
4 Rope Climbs (FX: 2)
100m Team Run
7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)
7 Synchro Bar Facing Burpees
6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)
*35:00 Cap
*Compare to 7/4/22
| Weekly Overview | Events/Classes | |
| Monday | Handstand Skill Development | |
| Tuesday | 4th of July WOD | Holiday Schedule: Only 9 AM and 10 AM classes |
| Wednesday | Snatch | Toes-to-Bar & Double Under/Crossover Skills Clinic at 5:45 PM |
| Thursday | Suns & Buns, Bis & Tris | |
| Friday | Front Squat | |
| Saturday | Squad WOD | Seventh Heaven Comp WOD at 7:15 AM |
| Sunday | Long Conditioning Intervals |
Strength
Every 1:30, 4 Rounds
1) 1:00 Handstand Walk Practice (FX: Handstand Development)
2) 15 Behind the Back Wrist Curls
3) 5+5+5 Prone IYTs
Handstand Development
1) Freestanding Handstand Practice with Wall
2) Handstand Holds with Wall
3) Wall Facing Handstand Holds or Pike Handstand Holds with Box
Conditioning
AMRAP 12
20/15 Calorie Row (FX: 16/12)
10 Handstand Push-Ups (FX: 6 Handstand Push-Ups) (RX+: Strict OR 2″”/1″” Deficit)
20/15 Calorie Row (FX: 16/12)
5 Wall Walks (FX: 3)
