CrossFit 1607 – CrossFit


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)

2 Rounds:

10x alternating lizard

Row 10 calories

10″ Ring support- top

10″ Ring support- bottom

5x push up pull through


Pull-ups (max effort)

SCALED: perform max effort using a partner.

Kipping pull up (max effort)

RX: max effort kipping. No butterfly.


Review ring dip positioning

1) top of ring support- shoulders back and down

2) bottom or ring support- chest slightly forward leaning/hollow

**if shoulders dump forward at bottom double orange band around shoulders as a reminder to retract shoulder blades

3) press out and return- keep hollow. don’t scrunch up

Metcon (Time)

1000m row

50x power clean (85/60)

30x ring dips
1) Rx

2) box dips (feet off floor)

3) (75/55) / banded dips (use around ankle if possible)

4) parallette dip/box dip (feet on floor)

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