Friday January 3rd, 2020

O’Hare CrossFit – CrossFit

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Movement Prep

A: Barbell Strict Shoulder Press Prep (No Measure)

Two Sets

Bottoms up Press x 8/arm

Scap Pullup @3030 x 5 reps

Arms Only Deadbug x 5 reps

Strength

B: Metcon (Weight)

Five Sets

Barbell Bent over Row @1111 x 6 reps ***Build to Heavy 6 at 100% RPE**

Rest 30 seconds

Straight Arm Hold x 20-45 seconds

Rest 60-75 seconds

Straight Arm Hold Options

Freestanding HS Hold (Partner assist if necessary

Stomach or Back to Wall

Plank on Hands

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Two Sets

Complete as many rounds and reps as possible in 3 minutes:

3 Strict Pullup

6 Burpees

12 Dumbbell Front Rack Lunge 50/35# per hand

Rest 1 minute

Complete as many rounds and reps as possible in 3 minutes:

12/9 Cal Assault Bike

9 Air Squat

6 Devil Press 50/35# per hand

Rest 1 minute

Decompression

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

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