“Jerk
5 sets of:
2 Push Jerks + 1 Split Jerk (A)
*Working Sets start at 75-80% of 1RM Split Jerk”
“Partner WOD:
6 Rounds (3 rounds each), Alternating Rounds. for total time
10 Hang Power Cleans 155/105, Fx: 135/95
20 Deadlifts 155/105, Fx: 135/95
30 Double Unders
RX+ 185/125”
Happy Halloween from CrossFit Route 7!
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Come join lululemon Tyson’s Corner Run the World Club. CrossFit Route 7 Provides strength and conditioning to take their running to the next level. Cross-Training workouts are always the first Thursday of every month at 6:30 pm at CrossFit Route 7.
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Halloween partner WOD (costumes encouraged and one athlete working at a time):
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (going to the ground each rep)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)
NOTE: During movements with an *, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.
Rx Pumpkin = 24/16 KB
Compare to 10/28/15
Come join lululemon Tyson’s Corner Run the World Club. CrossFit Route 7 Provides strength and conditioning to take their running to the next level. Cross-Training workouts are always the first Thursday of every month at 6:30 pm at CrossFit Route 7.
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Strength/Skill Schedule:
Monday: Front Squat
Tuesday: Halloween Pumpkin WOD
Wednesday: Jerk Complex & Partner WOD
Thursday: Hero WOD Coe
Friday: Clean Complex
Saturday: HSPU
Sunday: Deadlifts
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Front Squat:
3 x 10 (ME)
15 min AMRAP:
5 Rope Climbs, Fx: 3 Rope Climbs
10 Toes to Bar, Fx: 10 Toes to Bar
15 Chest to Bar Pull-ups FX: Pull-ups
20 Cal Row
25 Alt. Dumbbell Snatches 50/35 Fx: 35/20
OR 15 min AMRAP: Less Grippy Option
5 Rope Climbs, Fx: 3 Rope Climbs
10 Hand Release Push Ups
15 Box Jump Overs 24/20
20 Cal Row
25 Alt. Dumbbell Snatches 50/35 Fx: 35/20
*Save your grip for tomorrow if you train back to back days. Athletes choice.
Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Handstand Push Ups:
RX+: 5 x 3 Strict + 6 Kipping to a negative
RX: 5 x 3 Strict + 6 Kipping
Fx: 5 x 10 Kipping /abmat
For Time:
400 Double Unders Fx: 250 Double Unders
*EMOM 5 Burpees
Finisher: Goat Work
Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be cooked, carved, or devoured!!!
Find out more about the Farm here:
http://
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Snatch:
15:00 to Find a Heavy Double:
15:00-21:00: 3 x 2 at 80%
AMRAP 10:
6 Pull Ups
6 Wallball Shots 20/14
8 Pull Ups
8 Wallball Shots 20/14
10 Pull Ups
10 Wallball Shots 20/14
12 Pull Ups
12 Wallball Shots 20/14
etc. until AMRAP ends.
