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)
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
Mobility
lizard x 1′ each
banded hip flexor x 1′ each
3-way shoulder
Gymnastics
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.
Metcon
(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