CrossFit 1607 – CrossFit
Mobility
3-way shuoulder (30″ each)
3 way hip (30″ each)
10x Russian baby makers
12′ for mobility and shoulder pre-hab
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
Warm-up
(No Measure)
6′ clock
min 1: 5-7x push up pull through
min 2: 3x rope pull to standing (practice foot clamp at top)
min 3: 7-10x banded glute bridge (around knees)
**start back at top
10′ to go through warmup
Weightlifting
Front Squat + Pause (5×5 @80%)
Pause 3″ at the bottom of squat.
Percentage is the same this week as last but volume has increased.
20′ to warm up with blank bar, ramp up weight to 80% and squat.
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
14x box step ups (35/25) (24″/20″)
10x ring push ups
1x rope climb
Progressions:
Level 3: Rx
Level 2: 1x rope pull to stand & 3x knees to elbow at top / standard push ups on floor
Level 1: 2x rope pull to stand / modified push ups on floor
~band around elbows
~band around waist from rig
~knee push ups
(15′ for WOD prep and then perform workout)