O’Hare CrossFit – CrossFit
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 @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**
Conditioning
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**
Decompression
D: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg