7-on-7

26.2 CrossFit – Foundations

**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci**

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Warm-up

Warm-up (No Measure)

20 Seconds Active Spidermans

10 Seconds Air Squats

20 Seconds Push-up to Down Dog

10 Seconds Air Squats

20 Seconds Active Samson

10 Seconds Air Squats

20 Seconds Shoulder Taps

10 Seconds Air Squats

## Couch Stretch: 1 Minute Each Side

## Pec Stretch on Wall: 30 Seconds Each Side

Metcon

7-on-7 (AMRAP – Rounds and Reps)

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike

16 Toes to Bar
Strict Pull ups ghd or ab matt situps are a subs

* The most sustainable plan over the 14 total minutes of work likely involves breaking up the strict movements while pushing for unbroken sets of lunges and sit-ups

* Some quick breaks on the push-ups and pull-ups from the beginning can help you hold the same break-up sets across the whole workout

* If we had to choose, it is better to be conservative on these upper body movements and aggressive on the lower

* Overall, the goal is to stay fairly consistent across these two 7-minute efforts

* With a drop in weight for the front squat in the second AMRAP, we’re ideally matching our first round score or building upon it

* That being said, move at a pace over the first 7 minutes that you see yourself being able to hold or improve during the last 7 minutes

Extra Credit

Metcon (5 Rounds for weight)

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat

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