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,
2 rounds:
10x alternating lizard
10x lateral lunge
5x Russian baby makers
5x push up pull through
then,
2x 1 minute bottom of squat hold- use rig to sit as tall as you can in the squat. move side to side and work to establish good depth for workout.
Weightlifting
Back Squat (1×2 @ 92%, 1×2 @ 95%, 1×2 @ 100%)
If you have been following this cycle closely, the goal is to work up to your previous 1RM and perform a double.
Metcon
Metcon (6 Rounds for time)
6 Rounds:
5x thruster (135/95)
7x burpees
10x KBS (53/35)
-1 minute rest-
1 minute time cap per round. Add missed reps on as seconds.
Record each split time.
1) Rx
2) (115/75)
3) (95/65)
4) (75/55)
5) dumbbells / (35/25)