7 wonders
CrossFit GonzStrong – CrossFit
Warm-up
Body Armor
Metcon (No Measure)
Body Armor Primer/warmup
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
STIMULUS DESCRIPTION:
This Body Armor primer is designed to prepare the midline, grip, shoulders, and lower body for the work ahead
“Uneven” means we’ll hold a different weight in each hand – forcing us to stabilize even more
This piece is not for time, rather for quality
After completing the first set of 7 Reps + 50 Meters, switch the weights to the other hands for the last set
You can increase loading over the 3 rounds, but each movement should ideally remain unbroken
TEMPO KETTLEBELL DEADLIFTS:
The tempo is 3 seconds down + regular speed up
SUBS
UNEVEN KETTLEBELL DEADLIFTS:
Uneven Dumbbell Deadlifts
Uneven Barbell Deadlifts
Single Arm Dumbbell or Kettlebell Deadlifts
UNEVEN FARMERS CARRY:
Uneven Dumbbell Farmers Carry
Uneven Barbell Front Rack Carry
Single Arm Dumbbell or Kettlebell Farmers Carry
Metcon
STIMULUS DESCRIPTION:
This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
You’ll complete all 63 reps before advancing to the rower
The workout flows like this:
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
700/500 Meter Row
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
700/500 Meter Row
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
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 variation from “subs”
SUBS
TOES TO BAR:
Reduce Reps
Feet as High as Possible
Knees to Elbows, Chest, Waist
GHD Sit-ups
Weighted AbMat Sit-ups
ROW:
600/400 Meter Run
40/30 Calorie Echo Bike
7 wonders (Time)
7 Wonders”
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row 600/400mrun
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row or 600/400m run
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
Rx – 115/85
Your only running twice