CrossFit 1607 – CrossFit
Mobility
-t spine mob. x2′ with peanut
– keg stretch with band
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
Hip Mobility (No Measure)
-1-2’x pigeon stretch
-1′ x lizard stretch
-1’x banded hip flexor
-2′ frog stretch
-5x Russian baby makers
-5x Cossack squat/lateral lunges
If working on OH squat, fix squat position first using a box and/or plates for support behind hips. Gradually, remove plates with goal to get below parallel. Then, add PVC or blank bar.
Snatch warm up (No Measure)
5x high hang snatch pull
5x scarecrow snatch
5x high hang power snatch
5x OHS
5x hang snatch pull
5x hang power snatch
5x hang snatch
5x snatch pull
5x power snatch
5x snatch
Weightlifting
snatch pull + snatch (3×2 @75%)
1×2+2 @50%
1×2+2 @60%
1×2+2 @70%
3×2+2 @75%
Metcon
Metcon (Time)
5 Rounds
8x K2E
10x HRPU
12x DB Snatch (70/45) -6 each arm