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
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