O’Hare CrossFit – CrossFit
Movement Prep
A.: Upper Body Prep (No Measure)
Two Sets
Bottoms up Press x 8/arm
Scap Pullup @3030 x 5 reps
Arms Only Deadbug x 5 reps
Strength
B. : Metcon (Weight)
Five Sets
Barbell Strict Press x 5 reps **Build to Heavy 5 @100% RPE
Rest 20 seconds
Weighted Strict Pullup x 2 reps **Build to Heavy Double @100% RPE
Rest 90 seconds
Weighted Pullup Modification
1. Strict Pullup x Max Reps or 20 second Amrap (Spotter or Low rings)
Conditioning
C.: Metcon (Time)
0:00 – 10:00
21.15.9
Dumbbell Push Press
Kipping or Jumping Pullup
10:00 –
9.15.21
American KB Swing x 2 (18/30/42)
Burpees
Decompression
D.: Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath