CrossFit 1607 – CrossFit


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)

Jog 400m

2 rounds:

10x open/close shoulder drill (pvc & band)

10x lat pull downs (pvc & band)

10x hollow lat pull downs (pvc & band)

10x hip pop drill from bridge

10x kip swings on bar (play metronome at 100 bpm to find tempo)

10x ring row

10x Russian KBS


lizard x 1′ each

banded hip flexor x 1′ each

3-way shoulder


hollow hold (3x 60″)

hold a pvc simulating bar hang

Rx+ add a 25/15# plate to stomach

for additional progressions

1) tuck 2) pike 3) pike with arms extended 4) 1 leg bent 4) full hollow 5) Rx+

**choose progression according to your own needs. If you can put your hand between low back and floor you need to regress.

arch up to press (3x 10-15)

Using pull up width grip, lay prone on floor. Arch up, press pvc overhead, hold 1″, then return.
super set with ab hollow

Metcon (3 Rounds for reps)

3 sets: 2x strict pull up + 2x K2E + 3x T2B + 4 x C2B
10′ to work on complex. If you do not have pull ups, work on kipping drills and pull ups.


(15′ cap)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L4 Rx

L3 6x pull ups

L2 jumping chest to bar pull up

L1 jumping pull up

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