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 quad pull
10x toe pull
10x alternating lizard
10x lateral lunge
10x Russian baby makers
10x push up-pull through
30″ Sampson stretch on both sides
POWER CLEAN POSITION DRILLS:
1) start
2) below knees (maintain back angle/hips DON’T rise)
3) above knees (sweep, knees back, shoulders bowed)
4) pockets
Perform 3x reps each
1-2-3-4-GO
1-2-3-GO
1-2-GO
1-GO
PUSH JERK POSITION DRILLS:
1) rack
2) dip (weight back, knees out)
3) receiving position
4) lock out
Perform 3x reps each
1-2 (hold dip position)
1-2-3 (no press)
1-2-3 (hold)-4
Weightlifting
Power Clean + Push Jerk (3x (3+3) @70%)
If shoulders are tight, perform keg stretch between warm up sets.
Regress movement to hang power clean + push press as necessary.
Metcon
Metcon (Time)
30-20-10 reps of:
Wallball (20/14)
Ring push up
Russian KBS (70/53)
(10′ cap)
1) Rx
2) push up / (53/35)
3) push up (band on elbows) / (44/26)
4) modified push leaning on box / (25/18)