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 PVC hollow ups
10x PVC arch ups
10x hollow hold hanging lat activations
10x banded lat pull downs
10x ring rows
10x banded good mornings
Skill
SCALED:
2×5 controlled kip swing (feet on box)
5×5 kip swing (focus on tight, consistent rhythm)
**must end every kip in dead hang position i.e controlled stop
RX:
5×5 bar taps- focus lat activation, causing lift and toe scoop of hollow
Gymnastics
SCALED
Pull-ups (3×7 (partner assisted))
Goal this week is to add 1 rep to the total work.
If you can do 1 or more pull ups, do them. Then, use a partner to finish the set
Gymnastics
RX
Pull-ups (3x 0.6 (max)+2)
Goal this week is to increase 2 strict pull ups, starting at 60%.
Kipping pull up (1x 1.3 (max) +2)
Metcon
Metcon (4 Rounds for time)
4 Rounds of:
12-9-6
SDLHP (75/55)
burpee bar hop
rest 1′
Each round should be a MAX EFFORT sprint!
1) Rx
2) (65/45)
3) (55/35)