CrossFit 1607 – CrossFit
Mobility
(10 minutes for mobility and WOD briefing)
-banded shoulder flexion (step on light band, palm to upper back, belly tight, use rig to stretch further)
-hip flow: lizard-pigeon-lateral lunge (10x 3″ hold at each)
-calf stretch
-soleus stretch (bent knee)
Warm-up
(30′ to warm up and perform lifts for day)
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,
2×10 banded glute bridge
3 reps each:
clean pull
power clean
front squat (3″ pause)
push press
push jerk
clean
split jerk
Load bar and build weight
Weightlifting
Clean and Jerk (work up to a heavy set of 2+1 for day)
This is week 4 of cycle. Increase intensity and complete as follows, clean+clean+jerk.
Goal is to work at a higher load than week 2.
YES! you squat with this!!!
Power Clean + Push Jerk (6×1@85%)
Metcon
review handstand push up technique and progressions
(5′ minute transition time)
Metcon (Time)
3 rounds (10′ cap)
21x front squat (115/75)
15x handstand push ups
9x hang power clean (115/75)
L4 Rx
L3 95/65: 10 HSPU (1 abmat)
L2 75/55: 10 HSPU (2 abmat)
L1 65/45: 10-15 HSPU on box
**PLEASE READ!!!
when performing HSPU, note that head and hand position are NOT in line as all three are in contact with mat.
scaling using box:
-legs straight (walk hands in, to pike pos.)
-legs straight w/ 1 or 2 abmats
-knees on box