Strength
Every 2:30, 6 Sets
Split Jerk
1-2) 3 @ 70-75% of 1RM CJ
3-4) 2 @75-80%
5-6) 1 @80-85%
Conditioning
AMRAP 10
10 Calorie Row
10 Kettlebell Swings (24/16) (FX: 16/12)
10 Box Jump Overs (24/20) (FX: Get Overs)
20 Air Squats
Strength
Every 2:30, 6 Sets
Split Jerk
1-2) 3 @ 70-75% of 1RM CJ
3-4) 2 @75-80%
5-6) 1 @80-85%
Conditioning
AMRAP 10
10 Calorie Row
10 Kettlebell Swings (24/16) (FX: 16/12)
10 Box Jump Overs (24/20) (FX: Get Overs)
20 Air Squats
Strength
Every 2:00, 3 Rounds
1) 15/15 Single Dumbbell Row
2) 10/10 Single Leg Hip Thrust w/ Pause at Top
3) 50′ Backwards Sled Pull + 50′ Sandbag Bear Hug Carry
“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 4/10/24
Cooldown:
1:00 Seal Pose
1:00/1:00 Hip Flexor Lunge
1:00/1:00 Calf Stretch w/ Rig
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Tickets are $25 – family/significant others welcome!
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Conditioning
AMRAP 12
15 Calorie Row
12 Clean and Jerks (95/65) (FX: 75/55)
9 Handstand Push-Ups (FX: 1 Abmat)
Rest 8:00
AMRAP 12
15 Toes to Bar (FX: Hanging Leg Raises)
12 Bar Facing Burpees
9 Power Snatch (95/65) (FX: 75/55)
*RX Min: 3+15 Rounds each
*RX+ Min: 4+15 Rounds each
*One score for each AMRAP
Cooldown
1:00/1:00 Elevated Pigeon
1:00/1:00 Single Leg Forward Fold
1:00 Thoracic Extension w/ Wall (Wall Lean)
Strength
Every 3:30, 4 Sets
Front Squats
1) 6 @75%
2) 4 @80%
3) 4 @85%
4) 2 @87.5-90%
Superset Accessory (2+ out of 4)
20/20 Banded Wrist Flexion w/ Rig
Conditioning
3 Rounds of 2:00 on, 2:00 off
100′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)
AMRAP Wall Balls (20/14) (FX: 14/10)
*Score: Total Wall Balls
*RX/RX+: Min: 50 Reps
This Wednesday is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game!
Tickets are $25 – family/significant others welcome!
Click HERE to sign up, then Venmo @crossfitroute7!
| Weekly Overview | Events/Classes | |
| Monday | Handstand Development | |
| Tuesday | Front Squat | |
| Wednesday | Two-Part Conditioning | Nats Ticket Deadline! |
| Thursday | “Annie” Benchmark WOD | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | |
| Sunday | Dips, Bent Over Row, Core |
Strength/Skill
Every 2:00, 5 Sets
Handstand Development
Handstand Options:
– Sc: 3-5 Wall Walk Variation (ex. Partial Wall Walks, Pike Wall Walks, Inchworms), 3-5 Handstand Kick to Walls
– FX: 3-5 Wall Walks
– RX: 25-50′ Handstand Walk, Practice w/ Wall
– RX+: 25′ Unbroken Segments
Conditioning
4 Rounds of :40 on, :20 off for Max Reps
1) Calorie Ski
2) Calorie Row
3) Calorie Bike
4) 25′ Shuttle Runs
*Score: Total Calories/Reps
