CrossFit 1607 – CrossFit


shoulder pre-hab (No Measure)

3-way shoulder

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L) OR 2.5# Y’s

20x band pull aparts

Warm-up (No Measure)

3 rounds:

5x push up-pull through

20″ hollow hold (pvc-pull up grip)

20″ arch hold (pvc-pull up grip)

15″ handstand hold/modified handtand hold on box (pike)


partner t-spine stretch




-20x prone handstand hollow holds against wall

-5×1 wall walk (5″ hold)

-5×1 handstand kick ups (5″ hold)


-3×2 eccentric push ups to abmat (5″ hold in tripod)

-3×2 eccentric to loaded hip (5″ hold)

-3×15″ handstand hold (heel taps / plate stack support)


Scaled Gymnastics Strength

Modified handstand push-up (5×5)

Perform on box. Choose most progression relative to your ability. Knees or toes on box in pike position.

Handstand hold (3×10″ hold)

Kick to handstand with heels on wall. Maintain hollow body position

Handstand negatives (Perform 7×1 (3″ negative))

Kick to handstand and perfrom controlled negative press to abmat. Record how many mats were used.


Rx Gymnastics Strength

Handstand Push-ups (6×3)

Note the number of abmats used, if any.

Handstand hold + hspu (2x Max )

Perform a 20″ handstand hold, immediately into max rep handstand push ups. Kipping allowed.


Metcon (Time)

3 Rounds:

25/20x cal row

15x DB S2OH (35/25)

5x bar muscle up
(12′ cap)

L3 Rx

L2 1-2 bar MU (max of 5 bar MU attempts)

L1 C2B pull ups or jumping C2B pull ups

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