10-May-2019 – CrossFit

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