CrossFit 1607 – CrossFit
Warm-up
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
Warm-up (No Measure)
3 rounds:
5x push up-pull through
20″ hollow hold (pvc-pull up grip)
20″ arch hold (pvc-pull up grip)
15″ handstand hold/modified handtand hold on box (pike)
Mobility
partner t-spine stretch
Gymnastics
Skill
Scaled:
-20x prone handstand hollow holds against wall
-5×1 wall walk (5″ hold)
-5×1 handstand kick ups (5″ hold)
Rx:
-3×2 eccentric push ups to abmat (5″ hold in tripod)
-3×2 eccentric to loaded hip (5″ hold)
-3×15″ handstand hold (heel taps / plate stack support)
Gymnastics
Scaled Gymnastics Strength
Modified handstand push-up (5×5)
Perform on box. Choose most progression relative to your ability. Knees or toes on box in pike position.
Handstand hold (3×10″ hold)
Kick to handstand with heels on wall. Maintain hollow body position
Handstand negatives (Perform 7×1 (3″ negative))
Kick to handstand and perfrom controlled negative press to abmat. Record how many mats were used.
Gymnastics
Rx Gymnastics Strength
Handstand Push-ups (6×3)
Note the number of abmats used, if any.
Handstand hold + hspu (2x Max )
Perform a 20″ handstand hold, immediately into max rep handstand push ups. Kipping allowed.
Metcon
Metcon (Time)
3 Rounds:
25/20x cal row
15x DB S2OH (35/25)
5x bar muscle up
(12′ cap)
L3 Rx
L2 1-2 bar MU (max of 5 bar MU attempts)
L1 C2B pull ups or jumping C2B pull ups