O’Hare CrossFit – CrossFit
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