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:
3×1 reverse muscle up (slow and controlled)
10×1 modified muscle up (horizontal or angled)
RX:
5×1: 3-position MU complex (vertical): collar bone, bottom of chest, transition
Gymnastics
Dips (3×8)
Scaling options:
1) box dips
2) partner assisted ring dips
3) ring dips w/ band on ankle
Goal: +1 rep each week
Ring Rows (3×8)
Scaling:
1) use false grip
2) no false grip
Goal: +1 each week
Gymnastics
Muscle-ups (8×1 strict )
1) unassisted. if one is easy do 2
2) banded (2 feet)
Goal is to increase successful attempts by 1.
Ring Dips (3×10)
If you can do 10x easy, perform weighted dips.
If you cannot perform 10, perform prescribed scaled (3×6)
Metcon
Metcon (Time)
For time:
35x wallball (20/14)
12x burpee box step overs
(50/35) (24″/20″)
25x wall ball
8x burpee box step overs
15x wall ball
4x burpee box step overs
(12′ cap)
1) Rx
2) (35/25) / (20″/18″)
3) (14/10) / (25/15) / (18″/12″)