O’Hare CrossFit – CrossFit
Warm-up
A. : Warm-up (No Measure)
Goblet Hold Lateral Lunge x 5/side
Goblet Squat w/ pause at bottom x 10 reps
Theraband External Rotation x 10/side
Scap Pullup @3030 x 6-8 reps
Warm-up
B. : Thruster Prep (No Measure)
BN Front Rack Mobility x 20 seconds
Behind Neck Front Squat w/ pause x 5 reps
Strict Press x 3 reps
Push Press x 3 reps
Thruster x 3 reps
Gymnastics
C. : Pullup Prep
Kip Swing x 5 reps
Strict Pullup x 3-5 rps
Kipping / Jumping Pullup x 3-5 reps
Pacing Prep
D. : Warm-up (No Measure)
Two Sets:
5 Thruster
5 Pullups
rest 60 seconds btw sets
Conditioning
E. : 19.5 (Time)
For Time
33.27.21.15.9
Thruster
Chest to Bar Pullup
Rx – 95/65# Chest to Bar Pullup
Scaled – 65/45# Jumping Pullup