CrossFit Route 7 v Ballston CrossFit Scaled Competition
TODAY at 3pm!

Come support our teams as we throw-down and have some fun!

15 min AMRAP
Every 5 mins, including 0:00, Bike 20/15 Cals (FX: 15/10)
AMRAP (pick up where you left off)
20 Toes to Bar (FX: 10 TTB)
10 Clean and Jerks (RX: 135/95) (FX: 135/95) (RX+: 165/115)

Rest 2 mins

15 min AMRAP
Every 5 mins, including 0:00, row 300m/250m (FX: 250/200m)
AMRAP (pick up where you left off)
20 Sit-ups
10 Thrusters (Rx: 115/80) (FX: 95/65) (RX+: 135/95)

Strength

EMOM 6
1) 15/15 Lateral Banded External Rotations
2) 12 Cossack Squats (RX+: Weighted)

Conditioning

AMRAP 30
600m Run (FX: 400m)
20 Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
20 Alternating Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)

Strength

Every 3:00, 4 Sets
8 Back Squats + 6/6 Single Leg Toe Touch
(FX: 6/6 Single Leg Toe Touch with Anchored Leg)
(RX+: 2/2 3-Point Single Leg Toe Touch (6 total reps each leg)

1-3) 60-65%
4) 65-70%

Conditioning

EMOM 18
1) :30 AMRAP Calorie Bike (SPRINT)
2) Rest
3) :30 AMRAP Calorie Row (SPRINT)
4) Rest
5) :30 AMRAP Calorie Ski (SPRINT)
6) Rest
*Score is Total Calories (No RX/FX/RX+)

A strong core means strong lifts! Join Coach Mariah for Ab Attack tonight at 5:45 PM!

Strength

Every 3:00, 5 Sets
3-5 Sandbag Over the Shoulder
(FX: 5 Slam Ball Over the Shoulder + 3-5 Sandbag Deadlifts)

+

2 (33X) Tempo Bench Press + 4 Bench Press (↑) (start at around 60-65%)

Conditioning

AMRAP 7
50 Double Unders (FX: 35) (RX+: 65)
8 Hang Power Cleans (135/95) (FX: 115/80) (RX+: 155/105)

Join Coach Scinju tonight for Mobility Class!
Tonight we will work on Ankles/Wrist Mobility Class at 5:45 PM!

“Jackie”
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
*Compare to 2/3/21

Post-WOD Strength/Skill

Every 1:30, 3 Rounds
1) :20-30 Seated L-Sit Leg Lift Hold
(FX: Seated Knee Tuck Hold) (RX+: L-Sit on Parallettes) +

15 Hollow Rocks (FX: 20 Flutter Kicks) (RX+: Weighted)

2) 6/6 30X-Tempo Bodyweight Bulgarian Split Squats
(FX: Bodyweight 3″ Front Foot Elevated Split Squat) (RX+: Single Dumbbell)

3) 10-15/10-15 90/90 Hip Internal Rotation Lift Off
(FX: Banded Clamshell)