"Baby Come Back"
Context: Practice – Training frequency: “Avoid more than 4 days in a row and avoid more than two days off in a row”
Strength: 5×5 back or box squat (5 sets of 5 reps, same weight across, 70-80%)
Super Set: 5×7 half kneeling single arm db press (5 sets of 7 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Baby Come Back”
5 rounds for time
8 db hang power cleans (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
16 two hand db bent over row (same)
8 round trip run 20′ forward, 20′ backward
Scaling Guide: 6 – 12 min. Scale Up: 35#/50# dbs
Coaching Tips: Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). For the forward backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip! When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).
Optional ‘Cash Out’ or Hypertrophy: 400m run with medball, 30 push ups, 400m run with medball, OR 3 sets of 15 single arm db bench press in a super set with 15-20 calf raises
7 Rounds For Time:
- 7 Handstand Push-Ups (Health: DB press, Athletic: 2 AbMats/1 AbMat, Performance: 1 AbMat/Floor)
- 7 DB Thrusters (Health: 15#/25#, Athletic: 25#/35#, Performance: 35#/50#)
- 7 Knees-to-Elbows
- 7 Deadlifts (Health: 75#/115#, Athletic: 115#/165#, Performance: 165#/245#)
- 7 Burpees
- 7 Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)
- 7 Pull-Ups (Health: ring row)
– Beginner: 40-49 minutes
– Intermediate: 33-39 minutes
– Advanced: 25-32 minutes
– Elite: <24 minutes
“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.
Context: Practice – Using the hook grip and snatch grip widths
Strength: 2-2-2-2-2-2-2 power or squat snatch (7 sets of 2 reps, adjust load each round)
Super Set: 7×3 ‘ring outs’ with 3 second hold (7 sets of 3 reps, adjust difficulty each set)
Metabolic Conditioning: “Purple Puma”
3-6-9… AMReps in 8 minutes
high box jump (Health: 12″/20”, Athletic: 20″/24”, Performance: 24″/30”)
power snatch (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or American KB swing (26lb, 53lb*, 70lb)
At min 0:00, 2:00, 4:00, and 6:00 stop and perform 3 barbell roll outs on your knees (Health: Ring outs) – roll/ring outs do not count toward reps
Scaling Guide: 75 – 126 reps (finishing the 15 box jumps (R5.5) to finishing the 18s (R6). R3: 36 reps. R4: 60 reps. R5: 90 reps. R6: 126 reps
Coaching Tips: Take your time on the box jumps so you don’t mess up and have a ‘miss’. Think about pulling your legs up more than trying to jump high. If they get ‘sketchy’, drop to a lower box. Use a more narrow grip on the snatches so you do not have to bend over as far to touch the ground and to save your grip.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 25 cal row, 4 minutes, OR 3 sets of 10-15 GHD sit ups in a super set with 15 Jones squats
Context: Mental Toughness – Pushing through the discomfort (are you slowing down because you are uncomfortable, or because you need to?)
Strength: 6×4 back or box squat (6 sets of 4 reps, same weight across, 70-80%)
Super Set: 6×5 half kneeling single arm db press (6 sets of 5 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Fran”
Thruster (Health: 35#/53#, Athletic: 45#/65#, Performance: 65#/95#) or with dbs (20lb, 30lb*, 45lb)
Kipping pull up
Scaling Guide: 3 – 8 minutes (12-minute cutoff), you can also use the ‘time delimited’ version of Fran from the “By the Numbers” book as well! (90s for 21 thrusters, 90s for 21 pull ups, 60/60 for the 15s, 30/30 for the 9s. It will work out to a 6 min or less Fran)
Coaching Tips: Unless you plan on doing the whole workout unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between the thrusters and pull-ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed). Remember to go ‘down fast’ when doing thrusters if the weight isn’t an issue for you. Trying to go slow and controlled on the decent will only tire you out more. Do small fast sets but shorten the rest.
Optional ‘Cash Out’ or Hypertrophy: 4 min max calorie row or airdyne, OR 3 sets of 15-20 banded tricep press downs in a super set with 15 banded good mornings
Context: Practice – Not pulling with the arms on rope climbs
Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted strict pull up (or progression) x 5
Metabolic Conditioning: “Ascendance”
3 cycles – In 7 minutes:
Rope climb (Health: 6 lay downs, Athletic: 1/ 2 reps, Performance: 2/3 reps)
Then max rounds with the remaining time:
8 deadlifts (Health: 65#/95#, Athletic: 95#/135#, Performance: 135#/185#) or 12 with two kbs (26lb, 53lb*, 70lb)
200m run or 2 rounds of 30 double unders, 3 burpees
After 7 min: 2 min rest, and repeat for two more cycles
Scaling Guide: 8 – 12 rounds, about 60s for the rope climbs, then 1:45 for the rounds after. Scale Up: Legless rope climbs, 100m kb double front rack carry during the rests (53lb/70lb)
TEAM VERSION: Alternate on the rope climbs, then one person runs while the other person does the deadlifts, only rotate when both people have finished the assigned work
Coaching Tips: Get through the rope climbs fast but take your time on the deadlifts. Avoid going too hard on the runs so you can go right into a set of deadlifts. Use a belt if it makes you more comfortable on the deadlifts. Drop the load if your form starts to slip.