CrossFit 1607 – CrossFit
shoulder pre-hab (No Measure)
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)
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
2×5 controlled kip swing (feet on box)
5×5 kip swing (focus on tight, consistent rhythm)
**must end every kip in dead hang position i.e controlled stop
5×5 bar taps- focus lat activation, causing lift and toe scoop of hollow
Pull-ups (3×6 (partner assisted))
Goal this week is to add 1 rep to the total work.
If you can do 1 or more pull ups, do them. Then, use a partner to finish the set.
Pull-ups (3x 0.6 (1RM) +1 )
Goal this week is to increase 1 strict pull up from last week, starting at 60%.
Kipping pull up (1x 1.3(1RM) +1 )
Goal is to add 1 rep to kipping pull ups done last week.
30/24 cal row
250m burden run (30/20)