O’Hare CrossFit – CrossFit
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