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)



-3×1 wall walk (10″ hold)

-3×1 handstand kick ups (10″ hold)

*last week was 5 sets x 5″ holds. goal is to increase this week.



-5×1 eccentric push ups to abmat (5″ hold in tripod), loaded hip

-3×20″ handstand hold (heel taps / plate stack support)

**goal is increase duration of handstand hold from last week, which was 15″



Modified handstand push-up (5×5)

Perform on box. Choose most progression relative to your ability. Knees or toes on box in pike position.
Goal this week is increase difficulty before you increase reps. For example, if you did knee HSPUs last week, try toes on edge of box. Or if you used 2 abmats, chose 1 this week. IF you cannot increase difficulty, increase rep count by 1 each set.

Handstand hold (3×15″ hold)

Kick to handstand with heels on wall. Maintain hollow body position
Goal this week is to increase hold to 20″



Handstand Push-ups (6×3)

Note the number of abmats used, if any.

Goal is to decrease number of abmats used. If you did not use any add 1 rep each set.

Handstand hold + hspu (2x max)

Perform a 20″ handstand hold, immediately into max rep handstand push ups. Kipping allowed.
Goal this week to to beat last weeks total. Score for total number of HSPU


Metcon (Time)

3 rounds:

16x T2B

14x box jump (30″/24″)

12x DB thruster (40/30)

(10′ cap)
1) Rx

2) 10x t2b / (24″/20″) / (35/25)

3) knee tucks / (20″/18″) / (30/20)

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