Friday December 27th, 2019

O’Hare CrossFit – CrossFit

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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


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


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


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


Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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