CrossFit 1607 – CrossFit


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:

10x hollow rock (pvc)

10x arch rock (pvc)

10x straight leg raises

10x toe pulls

10x kip swings (focus on tight movement)

10″ top of ring support

10″ bottom of ring support


-keg stretch using foam roller or med ball, anchor with KB

-hip flow: lizard-pigeon-lateral lunge



Rx & Scale:

10×5 t2b pvc drill

Choose height that will allow you to maintain kip. Partner hold pvc as target for kicking with pointed toes. If you cannot consistently maintain rhythm , go lower.

Goal: even if you have t2b, this is a way to make the movement more efficient. It decrease the demand to pull yourself to the bar using your upper body, and emphasizes maintaining a powerful kip to sustain reps.



Modified toes-to-bar (3×10)

Use a bench, angled on a stack of weights and a bar placed in the propper position overhead, perform a toes-to-bar lying on your back at an angle.



Strict Toes-To-Bar (3×10)

If you can perform some strict toes to bar, do them. Make up the difference of each set using the modified progression. REMEMBER TO MAINTAIN HOLLOW!!!


Metcon (AMRAP – Rounds and Reps)


20 ft. burpee broad jump

15x ball slam (30/20)

20 ft. burpee broad jump

10x ring dips
L3 Rx

L2 6x ring dips/ 10x banded ring dips (foot then scale to knee)

L1 (20/15) / jumping ring dip (1″ support at top)

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