O’Hare CrossFit – CrossFit
Movement Prep
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: Metcon (Weight)
Four Sets
Deadlift @31X1 x 5 reps **Build to 5 Rep 100% RPE**
Rest 30 seconds
Side Lying DB or Plate External Rotation x 10/side
Rest 90 seconds
Conditioning
C: Metcon (Time)
For time:
0:00 – 10:00
21.15.9
Hang Power Clean @40-50% of Part B’s Deadlift
Front Squat
10:00 –
1k Row
Decompression
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath