Friday February 8th, 2019

O’Hare CrossFit – CrossFit

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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

Strength

B.: Metcon (Weight)

Four Sets:

Front Squat @30X1 x 3 reps

Rest 15

Pulling Movement

Rest 90 seconds
**Use 80-85% of 3RM*

Pulling Movement

Sets 1, 3 – Single Arm Dumbbell Row w/ pause at top and Bottom x 6-8/arm

Sets 2, 4 – Strict Supinated Grip Pullup x Max Reps

Performance/Fitness

C.: Metcon (No Measure)

Open Prep

Every minute on the minute x 8 Minutes

Even – 15-20 Wall ball

Odd – Dumbbell Front Rack Lunge x 12 steps
Rx –

Wall Ball 20/14# 10ft/9ft

Lunge – 50/35# per hand

Scaled

Wall Ball 14/10# 10ft/9ft

Lunge – 35/20# per hand

Conditioning

D. : “Payton” (Time)

For Time

9.15.21

Dumbbell Step Over 24/20″ 50/35# per hand

Toes to Bar

Decompression

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