O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Squat Prep
Two Sets
Goblet Squat @22X1 x 5 reps
Deadbug x 5 Controlled Reps
Scap Pullup @3030 x 6-8 reps
Tricep Band Stretch x 20s/arm
Strength
B.: Metcon (Weight)
Three Sets
Front Squat @22X1 x 5 reps **First Rep at Tempo ONLY 2-5 No Tempo**
Rest 15 seconds btw legs
Upper Body Pulling of Choice
Rest 90 seconds
Upper Body Pulling Options
Weighted Pullup x 2-4 reps
Strict Pullup x Max Reps
Spotter or Ring Pullup x 15 second Amrap
Conditioning
C.: Metcon (Time)
0:00 – 10:00
15.12.9
Thruster 115/75#
Bar Muscle up
10:00 –
9.12.15
Back Squat 155/105# from Floor
Toes to Bar
Bar Muscle up Modifications
1. Time 4s per Muscle up = 60/48/36 seconds
2. Kipping CTB Pullup
3. Kipping Pullup
4. Jumping Chest to Bar Pullup
FBB
D.: Metcon (No Measure)
Finisher
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath