CrossFit 1607 – CrossFit
Mobility
quick mobility (No Measure)
-couch stretch
-lizard with banded distraction
-pry squat with KB (upright torso!)
-3 way shoulder
Warm-up
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)
20x band pull aparts
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
Weightlifting
pause clean (knee)+hang clean+clean+jerk (1-1-1-1-1-1-1)
2″ pause at knee
Goal is to add 10 lbs from week 1.
Metcon
Metcon (Time)
As a team:
20,000 lbs x S2OH
As a team decide what weight will be used. Only one barbell will be allowed. Weight increments can be 45/75/95.
Metcon (AMRAP – Reps)
4′ AMRAP
12x KBS (53/35)
8x box jump (24″/20″)
Step ups allowed.
Metcon (AMRAP – Reps)
3′ AMRAP
max rep man-makers (30/20)
Metcon (AMRAP – Reps)
4′ AMRAP
15x front squat (95/65)
7x burpee pull up
12x front squat
5x burpee pull up
9x front squat
3x burpee pull up
If all reps completed, start back from top. Bar must be above fingertips overhead.
Metcon (Time)
Relay:
2 Rounds
100m run
15x balls slams (30/20)
then,
Bob for apples!!!
(tag partner)