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)

10x alternating lizard

10x alterating pigeon

10x lateral lunge

10x wall faxing squat

10x push up-pull through

Warm-up (No Measure)

Clean position drills:

1) start

2) below knee

3) above knee

4) pockets

5) shrug

6) high pull

7) drop-land (front rack)

8) stand

5x Drop-land drill: start with hands simulating high pull. on GO, drop, feet shoulder width, full squat with hands simulating a rack position.

5x 4-GO

3x 1-2-3-4-GO

Push Jerk position drills:

1) Rack

2) dip

3) drive

4) receiving position

**position 4 OR flexibility test: with barbell overhead in clean grip, hinge back to the start of OH squat. If athlete is broken or cannot hit a stable position easily, they MUST push press.

5) stand

5x 4 (start OH, hinge back, hold 5″)

5x 3-4-5

3x 1-2-GO

5x 1-GO


Metcon (Weight)

Every 3 minutes for as long as possible:

start at 40% of 1RM C&J and perform one of each of the following:

power clean + squat clean+ front squat + thruster + jerk


10x burpees

(rest the remaining amount of time)

At the top of each 3 minute interval, increase load by 10 lbs.

Example: 1RM= 185 lbs,

40% = 75lbs

Round 1= 75lbs

Rd= 85lbs

etc..until work cannot be competed


1) Rx

2) sub push press instead of jerk

3) if no front rack, use dumbbells


1) Rx

2) add 5lbs each time

3) add 5lbs after every 2 rounds

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