7 Kipping HSPU
7 Thrusters (115/85)
7 Deadlifts (225/155)
7 KBS (70/53)
Going long today in our conditioning piece. 40:00 Minute Cap on today’s workout.
On the thruster barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.
On the deadlift barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.
As long as equipment allows, use separate barbells for these two movements to avoid weight changes.
If we do not yet have HSPU, complete 7 Hand-Release Pushups per round.
A hero workout in CrossFit, The Seven is a workout dedicated to seven CIA operators lost in the fight against terrorism. With seven repetitions at each movement, each set is manageable enough to be completed unbroken.
Methodical movement is our focus for today’s workout, with controlled rest between stations. By stating “controlled rest”, it is to not only limit us from resting too much time between stations, but also too little. This is a workout where transitions that are too quick, especially in the early rounds, can come back to bite us.
Open the workout with measured rest between stations to ensure not only unbroken sets on the movements, but to control the heart rate.
A mental mindset piece as we enter this workout – we are going on a 10K run.
On a 10K run, or a ~40:00 effort, we would open with a reserved pace, and strive to increase our pace towards the back half and especially the end. Approach today’s piece with the same strategy in mind, as if we are to become 1 second faster in each round than the previous.