CrossFit 1607 – CrossFit
shoulder pre-hab (No Measure)
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)
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)
10x alternating lizard
10x banded good mornings
-3×1 wall walk (15″ hold)
-3×1 handstand kick ups (15″ hold)
*last week was 5 sets x 10″ 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 20″
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 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 per week.
Handstand hold + hspu (2x max)
Perform a 20″ handstand hold, immediately into max rep handstand push ups. Kipping allowed.
Goal is to beat last weeks total. Score for total hspu from both efforts.
64x double unders
32x sit ups
16x deadlift (185/125)
2) 32x double unders / (155/105)
3) 128x single unders / (135/95)
*if you can do some double unders, do them. However, cap yourself at 90″ for attempting your double unders.