CrossFit 1607 – CrossFit
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 (No Measure)
then,
2 rounds
7x wall pull throughs
5x push up pull through
10x banded glute bridge
10x lateral lunge
5x OH squat (blank bar)
then,
3 reps each of:
-snatch grip press (behind neck)
-hang snatch high pull
-hang power snatch (pause!!!)
load light plates,
-snatch lift offs (stop right above knee, work on bar path and sweep)
-snatch high pull
-power snatch (pause in power position)
-power snatch (pause deep power position)
**main focus is starting positon, bar path/sweep, turnover
**receive bar with correct grip overhead
Mobility
-Calf/soleus stretch on rig
-10x ankle glides to rig/wall
-2′ each: ankle stretch w/ KB on knee (kneel and place KB on top of knee, knee tracked over pink toe)
**go heavy enough to feel stretch, not hurt!!!
Weightlifting
Power Snatch (work up to a heavy single for the day)
Metcon
Metcon (Time)
5 rounds: (12′ cap)
8x PC (175/120)
12x alternating pistols
L4 Rx
L3 (135/95) / pistol w/ heel on plate
L2 (115/75) / pistol w/ heel on plate and counter balance weight
L1 (95/65) / modified pistol on box
**start at top of box, descend under control with free leg dropping below box, use support of rig as necessary)