CrossFit 1607 – CrossFit
Mobility
Hip Mobility (No Measure)
-1-2’x pigeon stretch
-1′ x lizard stretch
-1’x banded hip flexor
-2′ frog stretch
-5x Russian baby makers
-5x Cossack squat/lateral lunges
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
Front Rack Mobility (No Measure)
IF you have trouble achieving FR, do this every class!!
-forearm stretch 1-2′ each
-tricep smash on barbell 1-2′ each
-PVC shoulder flexion stretch x5 contract/relax (5″/10″)
-PVC shoulder external rotation x5 contract/relax (5″/10″)
-double bar FR stretchx 2′
Warm-up
C&J warm up (No Measure)
10x FR stretch with bar on back
10x good morning
10x front squat
3x high hang clean high pull
3x scarecrow clean
3x high hang power clean
3x high hang clean
3x mid hang clean high pull
3x mid hang power clean
3x mid hang clean
3x push press
3x push jerk
3x jerk balance
3x split jerk
**load bar with light plates
5x clean lift offs
3x clean high pull
3x power clean
3x clean
Weightlifting
Power Clean (1×2)
1×2@60%
1×2@70%
1×2@80%
1×2@90%
2×2@80%
Metcon
Metcon (Time)
For time:
11x HPC (135/95)
9x PP (135/95)
11x PC
9x PJ
11x Squat clean
9x Split Jerk
21x Front Squat