7 wonders

20
Jul

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