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 lat pull downs
10x ring rows
10x lateral lunges
10x Russian baby makers
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 (3×8 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 (3 x 0.6 (max) + 3 strict)
Goal this week is to increase 3 strict pull ups, starting at 60%.
Kipping pull up (1 x 1.3 (max) + 3)
Metcon (4 Rounds for time)
Every 5 minutes
21/17 x calorie row
15x OH squat (96/65)
-rest 2′ between efforts-
Each athlete must be off the rower in 2′ or less. Scale calories if necessary.
*Choose a front squat over an OH squat if you are unable to maintain proper positioning. A really good front squat is better than a poorly executed OH squat.