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)


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



8×1 reverse muscle up (slow and controlled)

10×1 modified muscle up (horizontal or angled)


4×1: 3-position MU complex (vertical): collar bone, bottom of chest, transition

3×10″ false grip ring hang



Dips (3×7)

Scaling options:

1) box dips

2) partner assisted ring dips

3) ring dips w/ band on ankle

Goal: +1 rep each week

Ring Rows (3×7)


1) use false grip

2) no false grip

Goal: +1 each week



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

**work on depth of pull each rep

Scaling options:

1) unassisted

2) banded

3) no false grip

4) no false grip banded


Prior to metcon, perform:

20x lateral lunges

10x Russian baby makers

Metcon (Time)

3 rounds:

250m run

8x man makers (35/25)

(15′ cap)
1) Rx

2) (30/20)

3) (25/15)

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