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


B: Five Sets

Back Squat @22X1 x 2 reps **Build to Heavy 2 @95-100%RPE**

Rest 15 seconds

Seated Band Hi Row x 12-15 reps

Rest 75-90 seconds

**Last Week Here – Goal is Improvement. Technique and/or Loading Improvement**


C: Metcon (Calories)

Every 3 Minutes x 5 sets (15 minutes)

4-5 Back Rack Jump Squats

4 Burpees AFAP

30 seconds Assault Bike Sprint

***Jump Squat Loading = 25-35% of Part B. Explosive Jump is Focus**


D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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