Monday

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Squat Prep (No Measure)

Two Sets

Goblet Squat @55X1 x 3 reps

Kettlebell Halo x 4-5/side

Deadbug x 5 Controlled Reps

Strength

B. : Metcon (Weight)

Five Sets

Back Squat @55X1 x 2 reps **Build to 2 Rep 100% RPE**

Rest 30 seconds

Weighted Supinated Pullup Cluster x 3.2.1. rest 10s btw clusters

Rest 90 seconds

Weighted Pullup Modification

1. Strict Pullup

2. Negative Pullup

3. Low Ring

Conditioning

C. : Metcon (Weight)

Every 3 minutes x 5 sets (15 minutes)

3 Back Squat from Rack

20 second Amrap Kipping or Jumping Pulllup

30 second Assault Bike Sprint

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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