6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E2MOM 16
Clean + Push Jerk (Max Effort)
Conditioning:
EMOM 15
Min 1: 20/15 Calorie Bike (Fx: 15/10 Calories)
Min 2: 75 Double Unders (Fx: 50 DU’s)
Min 3: 25 Sit-ups
Min 4: Run 200m
Min 5: Rest
REMINDER
Labor Day is one week from today. Check the schedule for available classes.
Overview of the Week
| Monday | Muscle-ups | |
| Tuesday | Clean & Jerk | Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Core Work | |
| Thursday | Back Squat | |
| Friday | Long EMOM | |
| Saturday | Deadlift | Kids CossFit 10:00am |
| Sunday | Bench Presses |
Strength:
Rx+:
For Time
30 Ring Muscle-ups
First Set Max Unbroken reps. After that, continue with breaks as needed.
Rx:
For Time
20 Ring Muscle-ups
Fx:
For Time:
20 Chest-to-Bar Pull-ups
20 Ring Dips
Time Cap 12:00. Compare to 8/8/2019.
Conditioning:
5 Rounds
5 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
5 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
10 Burpees Over the Bar
Strength:
Rx:
3 Rounds
20 Hollow Rocks
20 Arch Rocks
Rest :30
10 Kip Swings
10 Kipping Leg Raises to Parallel
10 Toes to Bar
Rest :30
Fx:
3 Rounds
10 Hollow Rocks
10 Arch Rocks
Rest :30
10 Kip Swings
5 Kipping Leg Raises to Parallel
5 Toes to Bar
Rest :30
Conditioning:
For Time
200 ft. Single Arm Dumbbell Overhead Walking Lunge (50/35) (Fx: 35/20)
50/40 Strict Handstand Push-ups (Fx: Kipping Handstand Push-ups)
Each time you come off the wall on HSPU: 10 Goblet Squats (50/35) (Fx: 35/20).
Time Cap: 15:00
10:00 AM
Skills Class!
Strength:
E3MOM 21
Front Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 2 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++
Conditioning:
AMRAP 10
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Burpee Box Jump Overs (24/20)
2 Rope Climbs (Fx: 1 Rope Climb)
Strength:
Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 90-95%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
For Time
250/200m Ski Erg
100 Double-Unders (Fx: 70 Double-Unders)
800m Run
