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O’Hare CrossFit – CrossFit

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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