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
Dynamic warm-up (No Measure)
2 Rounds:
10x alternating lizard
10x lateral lunges
10x toe pulls
10x quad pulls
10x straight leg raises
5x crab rocks
5x push up pull through (5″ hold)
10x pretzel with reach
10x banded glute bridge
5x Russian baby makers
Warm-up (No Measure)
Then,
Snatch position drills
1) start
2) below knees (maintain back angle)
3) above knees (sweep)
4) pockets
5-7) shrug-high pull-finish
1-2-3-4-finish
1-2-3-finish
1-2- finish
1-finish
Metcon
Metcon (Time)
With a partner
50 power snatch (75/55)
40 thruster (95/65)
30 pull ups
40 snatch
30 thruster
20 pull ups
30 power snatch
20 thruster
10 pull ups
1) Rx
2) (65/45) / jumping C2B
3) (55/35) / jumping pull up