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:
10x hollow rock (pvc)
10x arch rock (pvc)
10x straight leg raises
10x toe pulls
10x kip swings (focus on tight movement)
10x lateral lunges
5x Russian baby makers
Skill
Rx & Scale:
10×5 t2b pvc drill
Choose height that will allow you to maintain kip. Partner hold pvc as target for kicking with pointed toes. If you cannot consistently maintain rhythm , go lower.
Goal: even if you have t2b, this is a way to make the movement more efficient. It decrease the demand to pull yourself to the bar using your upper body, and emphasizes maintaining a powerful kip to sustain reps.
If you did this last week, attempt to increase height of pvc during the drill.
Gymnastics
Modified toes-to-bar (3×10)
Use a bench, angled on a stack of weights and a bar placed in the propper position overhead, perform a toes-to-bar lying on your back at an angle.
If possible, increase difficulty by adding an additional plate.
Gymnastics
Strict Toes-To-Bar (3×10)
Try to increase completed reps by 1 this week.
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
1x C2B pull up
2x wall ball (30/20)
2x C2B pull up
4x wall ball
3x C2B pull up
6x wall ball
continue pattern…
4-8, 5-10, 6-12
1) Rx
2) pull up / (20/14)
3) jumping C2B (6″ above head)
4) jumping pull up (6″ above head) / (16/10)