CrossFit 1607 – CrossFit


(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)


(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)


2×10 banded glute bridge

3 reps each:

clean pull

power clean

front squat (3″ pause)

push press

push jerk


split jerk

Load bar and build weight


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%)


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


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

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