November 18th, 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


B: Metcon (No Measure)

Four Sets

Clean Grip Hand Release Deadlift w/3s lower x 5 reps *Build to 5 Rep at 100% RPE**

Rest 30 seconds

Horizontal Pushing @3030 x Max Reps

Rest 90 seconds

Horizontal Pushing Options


Box or Ring Dip


C: Metcon (AMRAP – Rounds and Reps)

Eight Sets:

60 seconds on 60 seconds off

3/2 Wall Walks

3 Deadlift @65-70% of Max

Max Effort Bike, Row, or Ski in remaining time


Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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