CrossFit Athletic Group

Yesterday, we took on the CrossFit Hero workout, "The Seven." Athletes were assigned to partners and they did all seven rounds together - while doing the deadlifts and thrusters at the same time. As coaches, we didn't really get into any strict movement standards. We just watched to see how it turned out.

So what do you think?

The workout on today's main site is a famous Hero workout. Check it out:

The Seven

7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

This is obviously one we will scale when we catch up. But exactly how we scale it is still up in the air, and it depends entirely on the purpose of the workout.

The obvious way we could scale The Seven is by cutting the rounds to probably 4 (or two for in-season). The handstand push-ups, thrusters, deadlifts, and kb swings would remain as "heavy" movements and the total amount of reps would be cut down. Buuuuttttttt (BIG butt) there is another way we could modify this workout, and this is called scaling for volume. We can scale the range of motion or load (which in this case would be the "heavy" exercises mentioned) and keep the reps and rounds the same. This option can be used if we need practice on a particular movement - like we did on box jumps yesterday by decreasing the height. This allows us to reinforce a good movement pattern by doing more reps. Also, we will be constantly moving instead of having to break often because our muscles need a break.

So whenever it comes up, someone like Jacqueline might do The Seven one of the two following ways...

Four rounds for time of:

7 handstand push-ups
85-lb. thrusters, 7 reps
7 knees-to-elbows
155-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 1.5 pood
7 pull-ups

...or

7 rounds for time of:

7 modified handstand push-ups
45-lb. thrusters, 7 reps
7 knees-to-elbows (partial range-of-motion)
95-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 1 pood
7 pull-ups

...or if your purpose is to follow in my footsteps, you watch Brian do the entire workout as rx'd, then decide it's way harder than it looked on paper and partner up with Shango to take on the WOD as a team of two. Sorry Brian!

But anyway that is just some things to keep in mind - especially for our Campus Improv kids who are on their own. But for the kids here, hopefully this gives you an idea of how I go about deciding what workouts to do and how to scale them. It just depends on what I want to get out of that day.

Katie and Elizabeth going lower than normal on box jumps yesterday to work on touch-and-go technique with foam.