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O’Hare CrossFit – CrossFit

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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: