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,
Rope climb review
1) pull to stand
2) pull to stand and knee tuck
3) Spanish wrap
4) J-hook
If you have rope climbs,
2 rounds:
10x alternating lizard
10x lateral lunge
5x Russian baby makers
10x banded glute bridges
**once you have worked on rope technique, transition to warm up and front squat
Weightlifting
Front Squat (3×5@85%)
Percentage is the same as last week.
Metcon
Metcon (Time)
For time:
36x dumbbell snatch (50/35)
36x alternating lunges
3x rope climb
24x dumbbell snatch
24x alternating lunges
2x rope climb
12x dumbbell snatch
12x alternating lunges
1x rope climb
1) Rx
2) (40/30) / scale rope to 2-1-1
3) (35/25) / scale rope to 1-1-1
4) pull to stand + 2 knee tuck for each rope climb
5) (30/20) / pull to stand