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)
2 Rounds:
10x alternating lizard
Row 10 calories
10″ Ring support- top
10″ Ring support- bottom
5x push up pull through
Gymnastics
Pull-ups (max effort)
SCALED: perform max effort using a partner.
Kipping pull up (max effort)
RX: max effort kipping. No butterfly.
Metcon
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)