CrossFit 1607 – CrossFit


(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)


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


(30′ for gymnastics skill and strength)


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


(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

L3 Rx

L2 (155/105) / 12-15x double unders or double-singles

L1 (125/ 85) / 2x single unders

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