Monday July 8th, 2019

O’Hare CrossFit – CrossFit


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Movement Prep

A.: Squat Prep (No Measure)

Two Sets

Lateral Duck Walk x 25ft

Diaphragmatic Belly Breathing x 5 breaths


Two Sets

Forward Duck Walk x 25ft

Bird Dog x 5 reps


Plate Extended Squat @2222

Heels Elevated x 5 reps

Flat Ground x 5 reps

Toes Elevated x 5 reps


B.: Metcon (Weight)

Four Sets:

Back Squat @22X1 x 3 reps **90% RPE Today**

Rest 30 seconds

Clean Grip Romanian Deadlift @22X1 x 6-8 reps

Rest 30 seconds

Single Arm Ring Row w/ pause at top & bottom x 4-6/arm

Rest 90 seconds

**Last Week Here. Focus on Posture, Breath, & Posterior Chain Engagement**


C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes

1 Dumbbell Complex 50/35#

12 Kipping Pullups

Dumbbell Complex = Dumbbell Lunge x 6 Steps Alternating + Hang Dumbbell Squat Clean x 6 reps + Front. Squat x 6 reps

Pullup Modification

Scale up

8 Chest to Bar Pullups

6 Bar MU

Scale Down

Jumping Pullups


D.: Metcon (No Measure)

Terminal Knee Extension w/ pause at top of each rep x 30 per leg

Pigeon Stretch – Accumulate 60 seconds per leg


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