O’Hare CrossFit – CrossFit
Movement Prep
A. : Bench Press Mov. Prep. (No Measure)
Two Sets
Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm
Plank on Elbows x 30 seconds
Band Pull Apart x 20 reps
Strength
B. : Five sets
Close Grip Bench Press @30X1 x 5 reps **Build to Heavy 5 reps @100% RPE**
Rest 30 seconds
Strict Pullup @2020 x Max Reps at Tempo
Rest 75-90 seconds
Conditioning
C. : Metcon (Time)
0:00 – 5:00
Complete as many rounds and reps as possible in 3 minutes
5 Pushup
5 Ring Row
5:00 – 15:00
27.21.15.9
Heavy American Kettlebell Swing
**In btw Each Set, including the last perform 50ft Single Arm Farmer Carry per side***
15:00 – 18:00
Complete as many rounds and reps as possible in 3 minutes
5 Pushup
5 Ring Row
Decompression
D.: Prone Pec Stretch (No Measure)
1-2 minutes per side