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O’Hare CrossFit – CrossFit

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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