CrossFit 1607 – CrossFit
Mobility
couch stretch
3 way hip
3 way shoulder
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)
then,
2 rounds, 5 reps each:
behind the neck snatch grip press
OH squat (3″ pause)
snatch pull
power snatch
Metcon
Metcon (Time)
4 rounds
10x T2B
10x snatch (135/95)
Male:
Level III (3)- Rx
Level II (2)
10 Knees to 90
10 Snatches at 95 lbs
Level I (1)
10 Sit Ups
10 Ground to Overhead at 65 lbs
Female:
Level III (3)-Rx
Level II (2)
10 Knees to 90
10 Snatches at 65 lbs
Level I (1)
10 Sit Ups
10 Ground to Overhead at 45 lbs
Gymnastics
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