CrossFit 1607 – CrossFit
Warm-up
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)
then,
2 rounds:
10″ top of ring support
10″ bottom of ring support
10x ring push up/ modified ring push up
10x false grip ring row/ring row
10x banded good mornings
Skill
SCALED:
8×1 reverse muscle up (slow and controlled)
10×1 modified muscle up (horizontal or angled)
RX:
4×1: 3-position MU complex (vertical): collar bone, bottom of chest, transition
3×10″ false grip ring hang
Gymnastics
SCALED:
Dips (3×6)
Scaling options:
1) box dips
2) partner assisted ring dips
3) ring dips w/ band on ankle
Goal: +1 rep each week
Ring Rows (3×6)
Scaling:
1) use false grip
2) no false grip
Goal: +1 each week
Gymnastics
RX:
Muscle-ups (8×1 strict MU or attempts)
1) unassisted. if one is easy do 2
2) banded (2 feet)
Ring Dips (3×10)
If you can do 10x easy, perform weighted dips.
If you cannot perform 10, perform prescribed scaled (3×6)
False grip ring pull up (4×2)
**perform if you do not have a strict muscle up
Scaling options:
1) unassisted
2) banded
3) no false grip
4) no false grip banded
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
8x deadlift (205/140)
4x burpee C2B pull ups
Scaling:
1) Rx
2) (185/125) / burpee pull ups
3) (155/105) / burpee jumping C2B pull ups
4) (135/95) / burpee jumping pull ups