O’Hare CrossFit – CrossFit
Movement Prep
A.: Front Squat Prep (No Measure)
Two Sets
Theraband External Rotation x 10/side
Hollow Hold x 20 seconds
Scap Pullup w/ pause at top & bottom x 5 reps
Behind Neck Front Squat @30X1 x 5 reps
PERFORMANCE/FITNESS
B. : Metcon (Weight)
Five Sets:
Front Squat @30X1 x 3 reps **Build to Heavy Triple in 5 sets**
Rest 15
Pulling Movement
Rest 90 seconds
Pulling Movement
Sets 1, 3, 5 – Single Arm Dumbbell Row w/ pause at top and Bottom x 6-8/arm
Sets 2, 4 – Strict Supinated Grip Pullup x Max Reps
Conditioning
C. : “OCF Tester #4” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 20 minutes
20 Thruster
20 Pullups
20/15 Cal Row or AB
Rx’d – 135/95# + Chin over Bar Pullups
Scaled – 95/65# + Jumping Pullups
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: