CrossFit Now – CrossFit
WOD
“7 Wonders” DL T2B PP (Time)
“7 Wonders”
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
700/500 Meter Row, 40/30 Cal Bike or 400m Run
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
700/500 Meter Row, 40/30 Cal Bike or 400m Run
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
22 min Time Cap
RX+-115/85#
RX -95/65#
50-59 -55/45#, Knee Raises
60+-45/35#, Sit Ups
Basics-1 Rounds and 500m Row, Sit Ups
This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
The intended time range for this piece is between 12-20 minutes
BARBELL MOVEMENTS
The barbell movements today are designed to be completed ideally unbroken
Use one weight for both lifts based off the more challenging movement – the push press
This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
The deadlift will feel relatively light compared to the push press
Note that there is no re-bend of the knees after extension in the push press
TOES TO BAR
Choose a number for toes to bar that you can complete ideally unbroken throughout the workout
If you’re on the fence about 7 unbroken reps, consider reducing the reps or choosing a scale like knee raises or sit ups
AFTER PARTY
“Strict JTish” (Time)
“Strict JTish”
12-9-6
Strict Handstand Push-ups
Strict Ring Dips
Push-ups