CrossFit 1607 – CrossFit


-3 way shoulder


-banded hip flexor

-calf stretch


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


Pull up skill practice (No Measure)


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


1) kip or bow/hollow drill

2) hip pop drill

3) connecting reps: stand on box, push away

4) connecting reps: pause at top


1) box drill: emphasize arms+shoulders

2) leg drill: reverse bike drill

3) strict fall through drill
10′ minute skill practice


Metcon (Time)

Lurong Living WOD (6′ cap)


deadlift (275/215)


muscle up
Level 3- Rx

Level 2- (185/135) / straight leg box dips

Level 1- (115/75) / bent knee box dips

**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

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