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)
10x hollow rock (pvc)
10x arch rock (pvc)
10x straight leg raises
10x toe pulls
10x kip swings (focus on tight movement)
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.
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.
This week add an additional plate if possible.
Strict Toes-To-Bar (3×10)
Try to increase completed reps by 1 this week. +2 reps overall.
21/17 xcal row (every round)
18-15-12-9-6-3 reps of:
Russian KBS (70/53)
box jumps (24″/20″)
2) 17/14 cal row / (53/35) / (20″/18″)
3) push ups (band around elbows) / (35/26) / (18″/12″)