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 lateral lunges
10x Russian baby makers
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 (3×8 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 (3 x 0.6 (max) + 3 strict)
Goal this week is to increase 3 strict pull ups, starting at 60%.
Kipping pull up (1 x 1.3 (max) + 3)
Metcon
Metcon (4 Rounds for time)
Every 5 minutes
21/17 x calorie row
15x OH squat (96/65)
9x burpees
(3′ cap)
-rest 2′ between efforts-
Each athlete must be off the rower in 2′ or less. Scale calories if necessary.
1) Rx
2) (75/55)
3) (65/45)
*Choose a front squat over an OH squat if you are unable to maintain proper positioning. A really good front squat is better than a poorly executed OH squat.