Lower Body Pushing / Upper Body Pulling

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

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

PERFORMANCE/FITNESS

B. : Metcon (Weight)

Four Sets

Clean Grip Hand Release Deadlift w/3s lower x 5 reps *Build to 5 Rep at 85-90% RPE**

Rest 30 seconds

Horizontal Pushing @3030 x Max Reps

Rest 90 seconds

Horizontal Pushing Options

1. Pushup

2. Box or Ring Dip

Conditioning

C. : Metcon (No Measure)

Four Sets

7 Deadlift @80-85% RPE Unbroken but Challenging**

Rest 10 seconds

4 Burpees over Barbell AFAP

Rest 10 seconds

400m Run @90-95% Effort **Sub 400/300m Row if Necessary**

Rest = 1 Minute Walking

Decompression

D. : Metcon (No Measure)

Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

Leave a Reply

Close Menu
×

Cart