Benchmark WOD: “The Seven” – CFS

Jun 13th, 2016

Category: CrossFit

Benchmark WOD: “The Seven” – CFS



LOTS of different weightlifting and gymnastic movements within the workout. So we’ve got two athletes for comparison. George, a world class olympic lifter who has been crossfitting for two years and Susan, a stay at home mom who just started crossfitting 8 weeks ago. Two VERY different individuals, yet both are going to complete the same workout in the noon class together. For George, the weights prescribed for the barbell movements won’t be a limiting factor. As he analyzes this workout, his goal will probably be not only to get through as quickly as possible, but also to try to finish each set of seven “unbroken” or without breaking the reps. Susan on the other hand has never done a handstand pushup or a knee to elbow in her life! For her, we will scale the movements and weights down to target her individual needs. Pushups are a perfect substitute for her HSPU and we can work on her kipping her knees to chest to scale down the knees to elbows. She hasn’t developed much strength yet, so we scale to 45lbs for her barbell movements and we will also keep the rounds at 4 instead of the prescribed 7. Remember that the different levels written under the WOD are suggestive in the sense that the weights/reps/rounds can be changed to tailor to your specific needs. They’re a great guideline to follow but make changes where needed. If you are having trouble figuring out how to scale, remember that our goal within each workout is to keep the intensity level high. Intensity is what breeds results.
How can you keep each element of this workout intense? Think about scaling in such a way that every movement you perform is a workable or doable set. Are you doing the deadlifts one at a time? The weight is too heavy. Scale it down to finish chunks at a time.

I love witnessing good scaling. When you scale your workout accordingly, you will finish alongside those with mean/average scores and within the time cap. Now let’s check back with our two athletes George and Susan. They both started the workout together but George is already on round 3 and Susan is just beginning her second round. George finishes his last pullup and walks over to cheer Susan on for her last set of kettlebell swings and pullups. Both athletes finish the workout within a few minutes of eachother! Great scaling Susan! If you find that you generally finish last, take a deeper look at how you generally scale the weights/movements. Remember completing the Rx version of the workout is the end goal, but it requires alot of time, dedication, and patience to get there. Each crossfitters journey is so very different and unique so enjoy YOURS because there is none other like it.

If you find that you need assistance with scaling, please simply ask one of your coaches. We are MORE than happy to help!

Knees to Elbow Standard
Handstand Push-up

Benchmark WOD
“The Seven”
7 rounds for time
7 Handstand push-ups
7 Thrusters (135,95)
7 Knees to elbows
7 Deadlifts (245,165)
7 Burpees
7 kettlebell swings (2,1.5)
7 pull-ups

Level 2- 5 rounds, (115,75), (185,135), (1.5,1)
Level 1- 4 Rounds, regular push-ups, (95,45), (135,95), (1,0.75)

DISCUSSION 13 Comments

  1. Joel 06/14/2016 at 2:14 am

    The Seven
    First time doing this benchmark
    33:17 – 7 rounds (3 HSPUs, 75, 185, 1 pood russians)

  2. Ryan Gould 06/14/2016 at 1:56 am

    The “Fives”: 26:40- 5 rds (3 HSPUs, 95, 185)
    7-26-14: 35:40 (5 rds)

    Ill take the 10 min improvement!

  3. Jason 06/14/2016 at 1:52 am

    39:30 (225# DLs; 115# thrusters, otherwise RX)
    Didn’t think I’d get my last round in 4 minutes but somehow pushed through

  4. jason barrow 06/14/2016 at 12:58 am

    Love this throwback site post, one of my faves.

    The Seven:
    12-1-12: 5 rounds at 35:41 (7 HSPU’s, 95, 185, 1.5)
    7-26-14: 4+42 at 38:34 (3 HSPU’s, 95, 185, 1.5, stopped to save a tearing hand)
    6-13-16: 35:56 (7 rounds, 3 HSPU’s, 95, 185, 1.5)

    105 more reps in 2.5 mins less than last time.

  5. Eddy 06/14/2016 at 12:52 am

    41:30 w/115# thrusters and 225# deadlifts. Wow.

  6. Trevor Crean 06/14/2016 at 12:28 am

    28:15 L2ish (95, 185, 1.5)
    That was a lot.

  7. Brendan Cottam 06/13/2016 at 11:31 pm

    29:38 rx

  8. goose 06/13/2016 at 4:03 pm

    21:09 rx
    ca$hed in with Chuck and Zack 10 trips up the pegboard each in 9:40ish

  9. Brian M. Maser 06/13/2016 at 2:37 pm

    37:29 Rx

  10. Nick Alonso 06/13/2016 at 12:45 pm

    WOD: 39:16 (115# Thruster and 5X7 HSPU with Ab Mat)

  11. Frawls 06/13/2016 at 12:28 pm

    35:09 Rx

  12. Kurt 06/13/2016 at 12:20 pm

    36:58 L2 for 7 rounds

  13. Marc Piccuirro 06/13/2016 at 11:47 am

    28:34 strict