CrossFit 1607 – CrossFit
Mobility
-roll adductors and VMO
-keg stretch (weighted anchor overhead)
-3 way hip
-thoracic extension on box
-ankle glides to wall
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
(No Measure)
3 rounds
5x blank bar OH squat (3″ pause)
7x ring row
5x push up-pull through
Gymnastics
Weighted Pull-ups (5-5-3-3-1-1-1)
Note weights OR difficulty with each set. If scaling, choose the most difficult progression possible for each set.
Scaling options:
Un-weighted strict
Partial range
Band assisted
Weighted dips (5-5-3-3-1-1-1)
Scaling options:
Un-weighted dips
Band around ankle
Band between rings (no knee)
Band between rings (knee in)
Metcon
Metcon (Time)
“Isabel- squat snatch style”
30x squat snatch (135/95)
(8′ cap)