CrossFit 1607 – CrossFit
Mobility
(10′ minutes for mobility)
-keg stretch x2 min (use a foam roller or med ball)
**take this seriously, if you have limitations overhead, this is where shoulder mobillity starts**
-banded shoulder flexion x2′ each
-3 way shoulder
-roll glutes, hamstrings, ITs, quads, groin and hip flexors
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)
then,
(15′ minutes to warm up and review movement)
With a 4 minute clock at an easy pace:
push up pull through
(R) lizard-hip flexor-kneeling hamstring
(L) lizard-hip flexor-kneeling hamstring
repeat for the 4′ interval
review Muscle up progressions
then,
35x cal row (2 easy pulls, 1 hard pull)
Metcon
Metcon (AMRAP – Reps)
18′ AMRAP
40/32x cal row
12x burpee muscle up
40/32x cal row
9x burpee muscle up
40/32x cal row
6x burpee muscle up
40/32x cal row
3x burpee muscle up
If all reps complete within the 18 minutes, start back from top.
Progressions:
L4 Rx
L3 decrease to 7/5/3/1 reps burpee MU
L2 jumping burpee MU
L1 2x burpee pull ups 1x push ups (perform all burpee pull up, then all push ups)
Focus for the day. If you are performing MU, take time to understand the movement is 2 fold. (1) the pull to the bottom of the dip (2) the press out. Many times we jump through the process, which is unrealistic of a standard MU.