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,
1 round:
10x hollow rock (pvc)
10x arch rock (pvc)
10x straight leg raises
10x toe pulls
10x kip swings (focus on tight movement)
Skill
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.
Gymnastics
SCALED
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.
Gymnastics
RX
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
1-2-3-4-go
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.