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)
Three Sets
Clean Grip Hand Release Deadlift w/3s lower x 5 reps *Build to 5 Rep at 70-75% RPE**
Rest 30 seconds
Horizontal Pushing @3030 x Max Reps
Rest 90 seconds
Horizontal Pushing Options
1. Pushup
2. Box or Ring Dip
Conditioning
C: Metcon (Time)
0:00 – 3:00
Complete as many rounds and reps in Three Minutes of:
10.8.6.4.2.
Kettlebell Swing 70/55#
Burpees
Rest 1 minute
4:00 – 9:00
1,000m Row
Rest 1 minute
Complete as many rounds and reps in Three Minutes of:
2.4.6.8.10
Kettlebell Swing 70/55#
Burpees
Decompression
D: Metcon (No Measure)
Finisher
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath