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)
then,
2 rounds:
10″ top of ring support
10″ bottom of ring support
10x ring push up/ modified ring push up
10x false grip ring row/ring row
Skill
SCALED:
8×1 reverse muscle up (slow and controlled)
10×1 modified muscle up (horizontal or angled)
RX:
4×1: 3-position MU complex (vertical): collar bone, bottom of chest, transition
3×10″ false grip ring hang
Gymnastics
SCALED
Dips (3×7)
Scaling options:
1) box dips
2) partner assisted ring dips
3) ring dips w/ band on ankle
Goal: +1 rep each week
Ring Rows (3×7)
Scaling:
1) use false grip
2) no false grip
Goal: +1 each week
Gymnastics
RX
Muscle-ups (8×1 (strict MU or attempts))
1) unassisted. if one is easy do 2
2) banded (2 feet)
Ring Dips (3×10)
If you can do 10x easy, perform weighted dips.
If you cannot perform 10, perform prescribed scaled (3×6)
False grip ring pull up (4×2)
**perform if you do not have a strict muscle up
**work on depth of pull each rep
Scaling options:
1) unassisted
2) banded
3) no false grip
4) no false grip banded
Metcon
Prior to metcon, perform:
20x lateral lunges
10x Russian baby makers
Metcon (Time)
3 rounds:
250m run
8x man makers (35/25)
(15′ cap)
1) Rx
2) (30/20)
3) (25/15)