9/1/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Announcement

We are sorry for the last minute change for today. After deciding to show our support and pay our respects tomorrow by wearing red, white, and blue it was decided that tomorrow’s workout should do the same. So, we have The Seven. It is a grinder. Come prepared for the long haul and remember what Hero Wods are for!

Warm-up

2:00 on any machine

Mobility

Band Shoulder

Twisted Cross

Band Hamstring

Saddle

Seated Straddle

Metcon

40 Mintue cap for this one today, good luck!

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
Good Times for “The Seven” (estimated)

– Beginner: 40-49 minutes

– Intermediate: 33-39 minutes

– Advanced: 25-32 minutes

– Elite: <24 minutes Tips and Strategy This WOD, like many Hero WODs, is a grind. And whenever you’re faced with a grinding sort of workout, it’s best to start slowly. A fast pace out of the gate will likely result in burnout. For pacing: As soon as you’re done with round 1, look at the clock. If it took you 5 minutes, then work hard to complete each of the remaining 6 rounds in 5 minutes, +/- 30 seconds. Intended Stimulus “The Seven” is meant to be a long, brutal workout that challenges your mental toughness alongside your physical fitness. The load should feel moderate, but not so heavy that you can’t go unbroken on the barbell movements. Scale the gymnastics movements so you can do unbroken sets of 7 reps. Get this thing done in an hour or less. “The Seven” should be a workout that you never forget. Scaling Options This workout is meant to be relatively long—30+ minutes for most athletes. The load should feel moderate—not maximal. Scale the volume, the load, and/or the skill level (see: Handstand Push-Up Scaling | Pull-Up Scaling | Knees-to-Elbows Scaling) so you can complete this workout in under an hour. The rest in this WOD is during the transitions—when you move, for instance, from the thrusters to the knees-to-elbows. If you have to break up the sets of 7 reps into smaller bits, then either the load is too heavy and/or the skill level is too high. Intermediate
5 Rounds

7 Push-Ups

7 Thrusters (95/65lb)

7 Knees-to-Elbows

7 Deadlifts (155/105 lb)

7 Burpees

7 Kettlebell Swings (53/35lb)

7 Pull-Ups

Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7