O’Hare CrossFit – CrossFit
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
Strength
B: Metcon (Weight)
Three Sets
Deadlift Cluster x 5.5.5 rest 15s btw clusters
Rest 30 seconds
Strict Handstand Pushup Cluster x 3.2.1. rest 15 seconds btw clusters
Rest 75-90 seconds
Conditioning
C: Metcon (No Measure)
Choose Row, Run, AB
Five sets
4 Minutes on
1 Minute off
Set #1 & 2 – Nose / Nose
Set #3 & 4 – Nose / Mouth
Set #5 – Player’s Choice
Decompression
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath