CrossFit 1607 – CrossFit
Mobility
olympic wall sit
banded OH stretch
pec stretch on rig
calf stretch
Warm-up
Dynamic warm up- short (No Measure)
10x shoulder pass throughs (PVC)
5x spiderman lunge (each side)
5x toe pulls (each side)
5x fire hydrants (fwd + bkwd)
7x push up-pull through
5x lateral lunge (each side)
7x “Russian baby makers”
1-2’x ankle stretch with bar
Metcon
Metcon (Weight)
0:00-3:00
3 rounds:
10x ball slams (30/20)
10x burpees
3:00-7:00
Find 5RM Thruster
7:00-12:00
800m run
12:00-16:00
Find 3RM Thruster
16:00-19:00
3 rounds of:
10x MB clean (20/14)
10x push ups
19:00-23:00
Find 1RM Thruster
Score for reps + total weight of SUCCESSFUL lifts.
Each couplet and run interval is worth a maximum of 60 pts (including run), if completed within the time given. If reps are not completed do NOT count them as part of score.
If 800m is completed in under 4 minutes=60 points.
If 800m is completed in under 5 minutes =30 points.
If 800m run not completed in given interval=no additional points.
Example:
60pts (WOD 1) + 95 lbs (5RM thruster) + 30 pts (WOD 2, 4:26 run) + 115 lbs (3RM thruster) +60 pts (WOD 3) + 135 lbs (1RM thruster)
Score= 495