CrossFit 1607 – CrossFit
Mobility
-roll adductors and VMO
-3 way hip
-couch stretch
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
Warm-up (No Measure)
Row 350m
2 rounds
7x air squat
5x push up pull-through
then , load bar and build to triple weight for day
Weightlifting
Back Squat (5×3 @80%)
Metcon
Metcon (AMRAP – Reps)
For as long as possible:
Minute 0:00-2:00
Row 500/400m at a 2:00 pace or under
Minute 2:00-4:00
Complete 5x push ups (chest to floor!!!)
**rest remaining available time**
Min 4:00-6:00
Row 500/400m at a 1:58 pace or under
Min 6:00-8:00
10x push up
Min 8:00-10:00…continue pattern
Starting at 0:00 athlete will row 500/400m in 2:00 or less.
At 2:00, athlete will perform 5x push ups
Every round thereafter, time permitted to complete each row decreases by 2 seconds until 500/400m cannot be completed.
After row is complete, athlete has 2:00 to perform required work. Reps will increase x5 each additional round.
Workout is finished when either row or push up/goblet cannot be completed.
Row splits/Push ups: 2:00/5, 1:58/10, 1:56/15, 1:54/20, 1:52/25, 1:50/30, 1:48/35 ect…
Rx+ subtract 3 seconds each round
Scale option: row 450/350m
Scoring: 30 pts=row
1pt= push up