O’Hare CrossFit – CrossFit
Gymnastics
A.: Metcon (No Measure)
Gymnastics Strength & Skill Work x 15 minutes
Gymnastics Prep
A1. Scap Pullup x 8-10 x 2 sets
A2. Stomach to Wall HS Hold x 20 seconds x 2 sets
Gymnastics Strength/Skill
A1. Strict Pullup x 1-5 reps x 3 sets **Weighted if Necessary**
A2. Strict Ring Dip w/ Pause at Bottom x 2-6 reps x 3 sets
B1. Kip Builds (Kip Swing + 1/4 + 1/2+ 3/4 + Full) x 2-3 sets
**Choose 1 – Toes to Bar, Pullup, CTB Pullup, Bar Muscle up**
B2. HS Walk x 20 seconds Amrap x 2-3 sets
Conditioning
B.: “OCF Tester #1” (AMRAP – Reps)
12 minute Clock
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squat
Bar – Facing Burpees
In Remaining Time Establish 1 Rep Max Clean
Rx’d – 50/35# per hand
Scaled – 35/20#
**Any Clean Counts
2 Scores Couplet Time and Clean Load***