O’Hare CrossFit – CrossFit
Warm-up
PERFORMANCE/FITNESS
A. : Thruster Prep (No Measure)
Behind Neck Front Rack Mobility x 20s
Front Squat w/ Fast Concentric x 3 reps
Strict Press x 3 reps
Push Press x 3 reps
Thruster x 3 reps
Strength
B. : Metcon (Weight)
Thruster off Rack x Every 2 minutes x 6 sets (12 minutes)
Sets 1 – 2 x 7 reps
Sets 3 – 4 x 5 reps
Sets 5 – 6 x 3 reps
Strength
C. : Metcon (No Measure)
Three Sets:
Banded Hammer Curl x 12-15 reps
Bench Dip x 10-15 reps
Conditioning
D. : Lucky (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 11 minutes
20 Wall Ball 20/14#
15 Burpees
10 Kipping Pullups
**Scale Options
1. Scale up = CTB Pullups x 10
2. Scale Down
1. 10 Kipping Pullups = 25s or Less
2. Jumping Pullups x 10 reps
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: