CrossFit 1607 Blog

01/31/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

10x plank-pull through

5x Russian baby makers

Review:

Push Jerk/Push Press

Review Walking Lunges/Step-Ups

Review Sandbag G2OS

Weightlifting

Push Jerk (8-10 reps; 3-4 sets- rest 60 seconds)

If you lack thoracic and shoulder mobility perform push press.

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

1 min: walking lunges/step-ups

2 min: sand bag G2OS (75/50) (50/40)

1 min: burpee

2 min rest

01/29/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

5x Russian baby makers

Skill Practice:

Back Squat instruction

Knees to elbows / Hanging knee tucks instruction

Weightlifting

Back Squat (12-15 reps @2010; 2-3 sets rest 90 sec)

Metcon

Need 24 minutes for metcon including all rest.

Substitute K2E for sit up as necessary.

Metcon (8 Rounds for reps)

90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat

Rest 90 seconds

90 second bike (max calorie)

Rest 90 seconds

90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat

Rest 90 seconds

90 second bike (max calorie)

——————–

Rest 3 minutes

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90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat

Rest 90 seconds

90 second bike (max calorie)

Rest 90 seconds

90 second AMRAP: 6x burpee+ x 8x K2E x 10x air squat

Rest 90 seconds

90 second bike (max calorie)

01/26/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

5x Russian baby makers

Hinge review

Kettlebell deadlift instruction

Weightlifting

Kettlebell Deadlift (12-15 reps @1111; 3 sets- rest 90 seconds)

Elevate on tile or go to dual KB deadlift as necessary.

Metcon

Metcon (2 Rounds for reps)

7′ AMRAP

10x DB thruster (choose weight)

10x renegeade row (choose weight OR unweighted)

10x push up

10x tuck up

Rest 3 minutes

7′ AMRAP

10x DB thruster (choose weight)

10x renegeade row (choose weight OR unweighted)

10x push up

10x tuck up

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Progressions:

unweighed renegade row OR 15-30″ plank hold (can lean on adjustable bar as necessary)

incline push ups on adjustable bar

substitute sit-up for tuck up as necessary

01/24/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x PVC pass throughs

30 second lat stretch with PVC

2×20 band pull aparts

Skill:

Push press with PVC

Weightlifting

Push Press (12-15 reps @11X1; 3 sets rest 90 sec)

Metcon

Metcon (4 Rounds for reps)

4′ Rowing

3′ rest

4′ Bike

3′ rest

4′ Rowing

3′ rest

4′ Bike

3′ rest

01/19/2018

CrossFit 1607 – 6 week challenge

Warm-up

Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

Skill:

Hinge Pattern- Waiter’s Bow

Weightlifting

Metcon (AMRAP – Reps)

KBS: 12-15 reps; 5-6 sets; rest 1-2 min

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

5′ AMRAP

200 meter run

15x Ring Row

15x Goblet Squat (choose weight) OR Air Squat

rest 3 min

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

5′ AMRAP

200 meter run

15x Ring Row

15x Goblet Squat (choose weight) OR Air Squat

rest 3 min