Monday October 28th, 2019

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)

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

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