O’Hare CrossFit – CrossFit
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
Strength
B.: Five Sets
Deadlift @31X1 x 4 reps **Build to 4 Rep 100% RPE**
Rest 30 seconds
Side Lying DB or Plate External Rotation x 10/side
Rest 90 seconds
Conditioning
C. : Metcon (Calories)
Every 2:30 x 6 sets (15 minutes)
3 Heavy Deadlift
4 Burpees over Bar AFAP
20 seconds Assault Bike Sprint
Decompression
D. : Metcon (No Measure)
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath