O’Hare CrossFit – CrossFit
Warm-up
A.: Deadlift prep (No Measure)
Two Sets
Quadruped Straight Leg Hip Extension Hold x 15/leg
Clean Grip Romanian Deadlift @30X1 x 6 reps
Scap Pushup @3030 x 6-8 reps
B. : Warm-up (No Measure)
Take 10 minutes to Find
Deadlift Weight #1 & #2
C. : Workout Pacing (No Measure)
3 Sets
20 seconds Assault Bike
5-7 Deadlift @ Weight #1
3-5 HSPU or Hand Release Pushup
Rest 60 seconds btw sets
D.: CrossFit Open 20.3 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes
21 Deadlift
21 HSPU or Hand Release Pushup
15 Deadlift
15 HSPU or Hand Release Pushup
9 Deadlift
9 HSPU or Hand Release Pushup
21 Deadlift
50ft HS Walk or Crawl
15 Deadlift
50ft HS Walk or Crawl
9 Deadlift
50ft HS Walk or Crawl
Rx – M 225/315# F- 155/205# HSPU + HS Walk
Scaled – M 135/95# 185/135# HRPU + Crawl