CrossFit 1607 – CrossFit


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)

2 rounds:

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 (20″ hold)

-3×1 handstand kick ups (20″ hold)

*last week was 15″ holds. Goal is to increase this week.


-3×20-25+” 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.


Metcon (Time)

10 rounds:

8x ball slams (30/20)

6x front rack lunges (95/65)- alternating

(12′ cap)
1) Rx

2) (75/55)

3) (65/45)

4) (45/35) / (20/15)

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