CrossFit 1607 – CrossFit
Mobility
3 way shoulder
Couch stretch
Keg stretch
Hip flow: Lizard-pigeon-lateral lunge x5 each side
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)
5 reps each
Front squat
Front squat 3″ pause
Front squat 1 1/4
Then, front squat for the day. After lifting perform warmup for snatch.
5 reps each
Hang snatch pull
Hang power snatch
Snatch pull
Power snatch
Then, load bar
Weightlifting
Paused Front Squat (5×3@85%)
Make sure to count out a true 3″ pause!
Metcon
Metcon (Time)
15-12-9-6-3 reps: (10′ cap)
power snatch (135/95)
T2B
L4 Rx
L3 115/75
L2 95/65 and/or T2B/knee tuck
L1 65/45 and knee tucks
**you may scale weight other than what is listed, but this should be a fast workout. Treat it as such when choosing progressions.