CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
HSPU – To be performed STRICT, if you don’t have the volume, scale to Pikes / A-Frames
K2E – Hanging knee raises / sit-ups
P-Up – Kip, Band Kip, Standing with Rings
5-9: Warm-up (No Measure)
Dynamic Warm-up – 20m Course
– Walking Lunges
– Chicken Feet
– High Knees
– Bear Crawl
– Butt Kicks
9-27: WOD / Skill Prep (No Measure)
Setup your station
– Pull-up bar
– 2 Barbells
– KB
– Box or Handstand Space
Build up Thruster / Deadlift weight. The seventh rep of each movement wants to feel heavy, but manageable 6/10 effort.
27-29: Dry Run (No Measure)
Perform 4 Reps of each movement in sequence – make sure you know how to transition safely around the other athletes etc.
If you fail to complete in 2 mins, you NEED to scale the movements you struggled on.
30-55: The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here