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 lateral lunges
10x banded glute bridges
5x Russian baby makers
Weightlifting
Back Squat (3×10@75%)
Metcon
Warm-up (No Measure)
Barbell position warmup
1) start / clean set up
2) below knee (maintain back angle)
3) above knee (sweep / bow)
4) power position / pockets
5) shrug
6) high pull
7) receive / front rack
At call of coach:
Review 1-7 positions
1-2-3-4-clean
1-2-3-clean
1-2-clean
1-clean
1-clean+squat
1-squat clean
Then, load bar
Metcon (8 Rounds for time)
8 rounds:
100m sprint
4x squat cleans (185/125)
-rest 1 minute-
time cap of 1:30 per round
1) Rx
2) (155/105)
3(135/95)
4) (105/70)
**if you have a hard time with the movement, use the progressions as follows:
-hang/power clean
-hang/power clean + back squat (if no front rack)
-hang/power clean + front squat
-hang/squat clean