Sneaky 7’s

CrossFit TFA – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

………………..

10 Scap Retractions

10 Mini Kip Swings

5 Kip Swings

1-3 Strict Pull Ups

3 Chest to Bar Pull Ups or Workout Variation Pull Ups

5 Knee to Chest

3 Toes to Bar

………………..

EMPTY BARBELL

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Strict Press

3 Pausing Power Cleans (hold athletes 0:05 in The Set Up to assess for Neutral Spine)

3 Pausing Front Squats (hold athletes 0:05 at the Bottom to assess for Neutral Spine)

3 Pausing Push Jerks (hold athletes 0:05 in The Catch to assess for Neutral Spine)

………………..

LIGHT WEIGHT

5 Box Jump Overs

5 Power Cleans

5 Toes to Bar

5 Front Squats

5 Bar-Facing Burpees

5 Push Jerks

5 Chest to Bar Pull Ups

Metcon

Metcon (Time)

7 Rounds For Time:

7 Box Jump Overs (30″/24″) or Box Overs (24″/20″)

7 Power Cleans (135/95)(95/65)

7 Toes to Bar or Knees to Chest

7 Front Squats (135/95)(95/65)

7 Bar-Facing Burpees

7 Push Jerks (135/95)(95/65)

7 Chest to Bar Pull-ups or Pull-ups

(30:00 cap)

*Score = Time it takes to complete the workout.

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