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)
Three Sets:
Front Squat @30X1 x 5 reps
Rest 45 seconds
Supinated Grip Strict Pullup x Max Reps
Rest 45 seconds
PERFORMANCE/FITNESS
C. : Metcon (AMRAP – Reps)
Every minute on the Minute x 10 minutes
Even – Thruster x 20 second Amrap
Odd – Pullup x 20 second Amrap
Thruster
Rx – 95/65# Scaled – 65/45#
Pullup –
Rx – Chest to Bar or Kipping Scaled – Jumping Chest to Bar Pullup
Conditioning
D. : “Black Panther” (Time)
Team of 2 Break up as you see fit:
3000m/2500m Row
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: