Deadlift 3-3-3-3-3 reps

CrossFitRoots_TheSeven — Use the chart above to figure out which option you will choose for The Seven. Please note - the LAST heat will start at 6:15pm.

Benchmark Series – Workout 4, The Seven

Alright folks, the grand finale of the Benchmark June Series is upon us. The Seven. What is The Seven, you ask?

“The Seven”

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

Due to the complexity of this workout we have settled on four options for the workout. Athletes must choose one column in the chart above to complete all of the exercises. In other words, athletes will not be able to mix and match the weight of the deadlift from the first column with the weight of the thruster in the second column. For some exercises there are two options in which athletes can choose one or the other (for example, there are two KB options for each column).

How do you pick? Here’s a guideline for each option. Believe us when we say that if you pick a scaled option we have absolutely no doubt that you will get in a good workout.

Men’s prescribed – athlete has strict handstand push-ups and can do 10 in a row, 1 rep max deadlift is 375 or higher, 1 rep max front squat is 215 or higher

Women’s prescribed or Scaled Option 1 – athlete has strict handstand push-ups OR can do 10 unbroken on the windowsill, 1 rep max deadlift is 235 or higher, 1 rep max front squat is 135 or higher

Scaled Option 2 – athlete can do box handstand push-ups or a more difficult HSPU option, 1 rep max deadlift is 190 or higher, 1 rep max front squat is 120 or higher

Scaled Option 3 – athlete can do box handstand push-ups or a more difficult HSPU option, 1 rep max deadlift is around 140, 1 rep max front squat is 100 or higher

If you aren’t sure where you fall just come on down and a coach will help you figure out which option is best for you. After all, we’ll always take care of you guys!