Monday September 23rd, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Workout Prep

Two Sets

Goblet Squat @22X1 x 5 reps

Deadbug x 5 Controlled Reps

Scap Pullup @3030 x 6-8 reps

Tricep Band Stretch x 20s/arm

Strength

B.: Metcon (Weight)

Five Sets

Front Squat @22X1 x 5 reps ****First Rep at Tempo ONLY 2-5 No Tempo, Build to Heavy 5 Rep @100% in 5 sets**

Rest 30 seconds

Upper Body Pulling of Choice

Rest 90 seconds

Upper Body Pulling Options:

1. Weighted Pullup x 2-4 reps

2. Strict Pullup x Max Reps

3. Spotter or Ring Pullup x 15 second Amrap

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Teams of two, alternate complete rounds to complete as many rounds and reps as possible in 16 minutes of:

4 Hang Dumbbell Squat Clean 50/35# per hand

8 Dumbbell Front Rack Reverse Lunges alternating Legs

12 Kipping Pullups

Pullup Options

1. Scale up – 8 CTB Pullups or 6 Bar Muscle ups

2. Scale Down – Jumping Pullup x 12

Decompression

D.: Metcon (No Measure)

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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