CrossFit 1607 – CrossFit
Mobility
3 way shoulder
lizard
kneeling hamstring
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
Pull up skill practice (No Measure)
STRICT:
1) negatives: 3-5 sets of 5 reps
2) chin over bar hold: 10 sets of max time
3) segmented negatives: controlled eccentric ~3inches, pause, repeat x10 reps
4) partials: stand on box, arms start flexed
KIPPING:
1) kip or bow/hollow drill
2) hip pop drill
3) connecting reps: stand on box, push away
4) connecting reps: pause at top
BUTTERFLY:
1) box drill: emphasize arms+shoulders
2) leg drill: reverse bike drill
3) strict fall through drill
Metcon
Metcon (AMRAP – Reps)
13′ AMRAP
10x Power Cleans (135/95)
20x Wall Balls (20/14)
30x Double Unders
Men:
Level III (3)
10 Power Cleans at 135 lbs.
20 Wall Balls- 20 lbs. ball at 10 ft. target
30 Double Unders
Level II (2)
10 Power Cleans at 95 lbs.
20 Wall Balls- 20 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 65 lbs.
20 Med Ball Cleans at 20 lbs.
30 Single Unders
Women:
Level III (3)
10 Power Cleans at 95 lbs.
20 Wall Balls- 14 lbs. ball at 10 ft. target
30 Double Unders
Level II (2)
10 Power Cleans at 65 lbs.
20 Wall Balls- 14 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 45 lbs.
20 Med Ball Cleans at 14 lbs.
30 Single Unders