02/09/2016

CrossFit 1607 – CrossFit

Mobility

-3 way shoulder

-lizard

-banded hip flexor

-calf 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

(No Measure)

2 rounds:

5x push up pull throughs

10x ring rows

10x banded good mornings

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
10′ minute skill practice

Metcon

Metcon (Time)

Lurong Living WOD (6′ cap)

15-12-9-6-3

deadlift (275/215)

5-4-3-2-1

muscle up
Level 3- Rx

**for levels 1 and 2 use 15-12-9-6-3 rep scheme for dips

Metcon (No Measure)

10′ EMOM

even: 30″ L sit

odd: 200m run