Workout of the Day
PARTNER METCON
“The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 DB Thrusters @ 50/35/20#
7 Knees-to-Elbows
7 Deadlifts @ 245/165/115#
7 Burpees
7 Kettlebell Swings 32/24/16kg
7 Pull-Ups
Notes
Intent < 35 min. See the original workout posting and dedication notes from CrossFit.com
Perform the workout “you go, I go” style, where each athlete completes 7 reps of the movement before moving on to the next exercise:
A performs 7 HSPU, B performs 7 HSPU, A performs 7 Thrusters, B performs 7 Thrusters, etc.
Each round should be completed in under 5 minutes. If you and your partner come in over that time frame in round 1, scale back to 5 reps per round of each movement for the remainder of the workout. The goal is to finish your version of the workout, not to get time-capped!
This is a long, brutal workout that challenges mental toughness alongside physical fitness. Scale the loaded movements to be moderately heavy, not so tough that you can’t go unbroken.
Scale the gymnastics movements so you can complete them unbroken:
HSPUs
A. 3-5 Strict or Kipping
B. 7 Box Piked
C. 7 Push Ups
Knees to Elbows
A. 3-5 Strict or Kipping
B. 7 Partial ROM: As high as possible!
C. 7 Tuck Ups
Pull Ups
A. 3-5 Strict or Kipping
B. 7 Ring Rows
CrossFit Group Class Programming Template (WK8/8)