CrossFit 1607 – CrossFit
Warm-up
(15 minutes)
shoulder pre-hab (No Measure)
3-way shoulder
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L) OR 2.5# Y’s
20x band pull aparts
(No Measure)
then,
2 rounds:
10x PVC hollow ups
10x PVC arch ups
10x hollow hold hanging lat activations
10x banded open/close drill
10x banded lat pull downs
10x ring rows
Gymnastics
(30′ for gymnastics skill and strength)
Skill
SCALED: (less than 3 pull ups)
3×5 controlled kip swing (feet on box)
3×5 kip swing (focus on tight, consistent rhythm)
**must end every kip in dead hang position i.e controlled stop
RX: (more than 3 pull ups)
5×5 bar taps- focus lat activation, causing lift and toe scoop of hollow
Pull-ups (Test max rep strict pull ups)
2x 60% strict pull ups
Pull-ups (Scaled: 5-5-5 (partner assisted))
Goal is 5 reps. Use partner assist instead of band if possible. If 5 reps cannot be completed, note total completed reps instead.
Kipping pull up (Rx: 3x 1.3(max strict pull up))
Rest 3′ between sets. If number not achieved, note completed reps. If 30% increase is easy, increase 50%.
If you can do a significant number of kipping pull ups, but not perform more than 3 strict, do:
5×5 partner assisted strict pull ups
3x max effort kipping pull ups
Metcon
(5′ transition to load bar)
before starting WOD:
5x blank bar RDL
5x front rack shoulder rotations
5x PC
5x push jerk
Metcon (Time)
7 rounds:
3x clean and jerk (185/125)
24x double unders
(9’cap)
L3 Rx
L2 (155/105) / 12-15x double unders or double-singles
L1 (125/ 85) / 2x single unders