CrossFit 1607 – CrossFit
Mobility
-smash posterior shoulder, pecs, lats
-keg stretch
-3 way shoulder
-partner assisted hollow stretch (on bar, push between shoulder blades)
-crab stretch
-lizard-hip flexor-kneeling HS
Warm-up
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
(No Measure)
then,
3 rounds
10x Russian KBS
5x push up pull throughs
5x kipping bar taps (focus on lat pull down)
3x pull ups
2 rounds
3x power snatch
1-2x bar muscle up OR attempt
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.