Monday

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Squat Prep (No Measure)

Two Sets

Goblet Squat @55X1 x 3 reps

Kettlebell Halo x 4-5/side

Deadbug x 5 Controlled Reps

Strength

B. : Five Sets

Back Squat @55X1 x 2 reps **Build to 2 Rep 100% RPE**

Rest 30 seconds

Weighted Ring Pullup Cluster x 3.2.1. rest 10s btw clusters

Rest 90 seconds

Weighted Ring Pullup Modification

1. Negative Pullup

2. Low Rings

Conditioning

C. : Metcon (No Measure)

Every 3 minutes x 5 sets (15 minutes)

7 Heavy Hang Squat Clean – Barbell or DB Player’s Choice

20 second Amrap Kipping or Jumping Pulllup

20 second Assault Bike Sprint

Decompression

D. : Decompression (No Measure)

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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