WOD

Conditioning:

Burpee Test:
50 Burpees for Time

Time Cap: 5 minutes.

Strength:

E2MOM 30
1: 16 Single Kettlebell Front Rack Bulgarian Split Squats (8R/8L)
2: 8 Strict Ring Dips (Weighted if possible)
3: 8 Strict Pull Ups (Weighted if possible)
4: 8 Each Direction Bent Over Dumbell Raises (Front, Side, and Back)
5: 10-15 Weighted GHD Sit Ups (Fx: Weighted Sit Ups)

Conditioning:

E2MOM 40
Min 1: Partner 1
Min 2: Partner 2

1: Calorie Row
2: Box Jumps (30/24) (Fx: 24/20)
3: Calorie Assault Bike
4: 200m Run

Conditioning:

“Karen”
150 Wall Balls (20/14)

Time Cap: 15 minutes.

Strength:

E3MOM 15
10 Bench Press
Set 1: 55 – 60%
Set 2: 60 – 65%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%

6:45 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:

E3MOM 15
10 Romanian Deadlifts (↑)

Conditioning:

AMRAP 7
8 Chest-to-Bar Pull-ups (Fx: Pull-ups)
16 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Great job in the 2020 CrossFit Open over the past 5 weeks! It was so fun to see how our 2019 programming led so many of you to take your fitness (and skills) to new levels (so many PRs!). Starting Monday, November 11, we will begin a new cycle of programming at BCF and CF Route 7. This cycle will consist of 4 programming blocks of varying lengths and will take us through October 2020. Each programming block will have a unique and specific focus that will lay the groundwork for the blocks that follow. The full year’s programming will come together so that you have developed a new peak level of fitness just in time for the next CrossFit Open where you can put all of your hard work on display. 

Keep reading to find a detailed breakdown of the first block of programming.

Block One: Base Level Strength/Strength Endurance

November 2019 – February 2020

The goal for this block of programming will be to first  increase our Base Level Strength and then begin developing Strength Endurance. While we are doing this we will also be maintaining the work capacity and skills that we have developed during our lead up to the Open season.

Base level strength represents the most basic ability to stabilize your own body and produce force efficiently. Base level of strength is largely dependent on your ability to maintain the best posture and positions as you move.

One definition for strength endurance is: “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency.” In more simple terms this is your ability to move a moderate to heavy weight for high repetitions.

There are a few reasons why we have decided to use these aspects of strength as our focus for the next block of programming. Developing your base level of strength requires focus on quality over volume or intensity. We want you to learn to move as well as possible so that when you apply speed and weight to your movement patterns your body will move more safely and efficiently. Ultimately, this means that you will be faster, stronger, and more injury resistant. Strength endurance training will help you build muscle and increase your strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, training both of these aspects of strength calls for the use of submaximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that are not possible when lifting heavier weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements.

Base level of strength development will be the main focus for the first month of this block of programming. During this time you can expect to see:

• More accessory movements and “Functional Bodybuilding”
• Specific development of core strength and stability

• More unilateral and rotational exercises
• Fewer long metcons

For the remaining two months of this programming block we will shift focus to developing strength endurance. Some overall themes that you can expect are:

• More days per week with barbell strength work
• More classic barbell strength (squats/deadlifts/pressing)

• Higher repetitions (8-12 rep range)
• Fewer long metcons

With these specific goals in mind, you will notice come obvious changes in the programming but, DON’T WORRY!!! We are not abandoning the core CrossFit methodologies. The painful metcons you all love will still be there. Most of our metcons will be in the 7-15 minute time domain but, there will still be some grueling 30 minute chippers, long AMRAPs, and plenty of running, rowing, and burpees. We will also still be testing benchmarks and Hero WODs regularly.

We are very excited to roll out this new programming and the associated improvements in fitness that each of you will achieve!!!

If you have questions or comments, please let us know.

REMINDER
Last chance for CFR7 hoodies! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TODAY at noon.

Strength:

E2MOM 24
1: 10 Pallof Press Each Side (2 sec. out/2 sec. in)
2: 10 Each Leg Deficit Reverse Farmer’s Carry Lunge (AHAP)
3: 1:00 Weighted Plank (AHAP)
4: 10 Dumbbell Goblet Squats (AHAP)

Conditioning:

EMOM 10
7 Burpees over the Bar
Max Reps Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

REMINDER
Winter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is tomorrow at noon.

Strength: 

5 Rounds
Every 1:30
10 Strict Press @55-60%

Conditioning:

AMRAP 6
In teams, Conga Line-style
10/8 Calorie Assault Bike AFAP
-Then-
AMRAP 6
10 Sit Ups
10 Push Ups

No Score. HAVE FUN!!!

10:00 AM
CrossFit Kids!

Strength:

E3MOM 15
5 Touch-and-Go Power Cleans (Max Effort)

Conditioning:

With a Partner, Alternating Movements:
AMRAP 15
200m Run
200m Run
15 Burpee Box Jump Overs (24/20)

REMINDER
Winter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is Monday, November 11, at noon.

6:30 PM
Friday Night Lights! DETAILS >>

Open Workout 20.5

For time, partitioned any way
40 Muscle-ups (Pull-ups)
80 Calorie Row
120 Wall Balls (20/14)(14/10)

Time Cap: 20 minutes.