CrossFit 1607 – CrossFit
Mobility
3-way shoulder
3-way hip
pigeon
pry squat
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
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)
Lurong Living Re-Test
11 MIN AMRAP:
3′ Max Calorie Row
1′ Rest
3′ Max reps Cluster (155/105)
1′ Rest
3′ Max Calorie Row
L3 Rx
L2 (95/65)
L1 (55/35) G2OH