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:
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
Mobility
-keg stretch using foam roller or med ball, anchor with KB
-hip flow: lizard-pigeon-lateral lunge
Gymnastics
Skill
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.
Gymnastics
SCALED STRENGTH:
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.
Gymnastics
RX STRENGTH
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
Metcon (AMRAP – Rounds and Reps)
13′ AMRAP
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)