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)
10x alternating lizard
10x alterating pigeon
10x lateral lunge
10x wall faxing squat
10x push up-pull through
Warm-up (No Measure)
Clean position drills:
1) start
2) below knee
3) above knee
4) pockets
5) shrug
6) high pull
7) drop-land (front rack)
8) stand
5x Drop-land drill: start with hands simulating high pull. on GO, drop, feet shoulder width, full squat with hands simulating a rack position.
5x 4-GO
3x 1-2-3-4-GO
Push Jerk position drills:
1) Rack
2) dip
3) drive
4) receiving position
**position 4 OR flexibility test: with barbell overhead in clean grip, hinge back to the start of OH squat. If athlete is broken or cannot hit a stable position easily, they MUST push press.
5) stand
5x 4 (start OH, hinge back, hold 5″)
5x 3-4-5
3x 1-2-GO
5x 1-GO
Metcon
Metcon (Weight)
Every 3 minutes for as long as possible:
start at 40% of 1RM C&J and perform one of each of the following:
power clean + squat clean+ front squat + thruster + jerk
and
10x burpees
(rest the remaining amount of time)
At the top of each 3 minute interval, increase load by 10 lbs.
Example: 1RM= 185 lbs,
40% = 75lbs
Round 1= 75lbs
Rd= 85lbs
etc..until work cannot be competed
SCALE WOD FOR LOAD AND MOVEMENT PROGRESSION
Movement:
1) Rx
2) sub push press instead of jerk
3) if no front rack, use dumbbells
Load:
1) Rx
2) add 5lbs each time
3) add 5lbs after every 2 rounds