O’Hare CrossFit – CrossFit
Movement Prep
A: Metcon (No Measure)
Two Sets
Quadruped Straight Leg Hip Extension Hold x 15/leg
Clean Grip Romanian Deadlift @30X1 x 6 reps
Scap Pushup @3030 x 6-8 reps
Strength
B: Metcon (Weight)
Five Sets
Barbell Strict Press x 3 reps ***Build to Heavy 3 at 100% RPE**
-Rest 10 seconds
Deadlift @31X1 x 5 reps
-Rest 10 seconds
Rear Delt Raise x 8-10 reps
-Rest 60 seconds
Conditioning
C: Metcon (Time)
Every 6 minutes x 3 sets (18 minutes)
15 Dumbbell Push Press 50/35# per hand
20/15 Cal Assault Bike
15 Deadlift 225/155#
30 Double Unders
**Notes
Rounds should be no more than 4 minutes, Scale Accordingly
Change Starting Position Each Round
Round 1 – Push Press
Round 2 – Assault Bike
Round 3 – Deadlift
Decompression
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath