O’Hare CrossFit – CrossFit
Movement Prep
A.: Upper Body Prep (No Measure)
Two Sets
Theraband External Rotation x 10/side
Single Arm Overhead Dumbbell Carry x 25ft/arm
Ring Row Hold x 15 seconds
Arms only Deadbug x 5/ reps
Strength
B. : Metcon (Weight)
Five Sets
Barbell Bent over Row @1111 x 8 reps ***Build to Heavy 8 at 100% RPE**
Rest 30 seconds
Straight Arm Hold x 20-45 seconds
Rest 60-75 seconds
Straight Arm Hold Options
1. Freestanding HS Hold (Partner assist if necessary
2. Stomach or Back to Wall
3. Plank on Hands
Conditioning
C. : Metcon (Time)
For Time:
30 Dumbbell Manmakers 50/35# per hand
1 Manmaker = Pushup + Row L + Row R + Burpee up + Ground to Overhead
Decompression
D. : Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath