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)


1 round:

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. +3 reps overall.

Warm-up (No Measure)

1) Start

2) below knee

3) above knee

4) hip

5) shrug

6) high pull

7) receiving position


2x 1-2-3-go

2x 1-2- go

2x 1-go

3x OH squat

3x Full snatch

load bar

Metcon (8 Rounds for time)

Every 2:30

8 Rounds (1:30′ cap/round):

100m sprint

4x squat snatch (135/95)

-rest 1 minute-
1) Rx

2) (115/75)

3) (95/65)

4) (95/65) power + OH squat

5) power snatch/hang power snatch

*good movement is always the goal. Scale according to coaches opinion of individual progressions.

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