Thursday January 31st 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A. : 2019 Hi Volume Deadlift Prep (No Measure)

Two Sets

X Band March Lateral x 10 steps per Direction

Single Leg Romanian Deadlift w/ Barbell x 5/leg

Half Kneeling Bottoms up Press x 6/arm

Deadlift x 8 reps ***Controlled Reps**

PERFORMANCE/FITNESS

B. : Metcon (Weight)

Four Sets:

Deadlift x 6 TnG reps

Rest 15 seconds

Pushing Movement

Rest 90 seconds
Pulling Movement

Sets 1, 3 – Dumbbell or Plate External Rotation x 10/arm

Sets 2, 4 – Pushups x Max Reps **Technical Failure Here, Scale up Option Ring Pushups**

Conditioning

C. : “Pac Man” (Time)

For Time

30 Double Kettlebell Deadlift 70/55# per hand

30 Single Arm DB Press 35/20# R Arm

30 Situps

30 Single Arm DB Press 35/20# L Arm

20 Double Kettlebell Deadlift 70/55# per hand

20 Single Arm DB Press 35/20# R Arm

20 Situps

20 Single Arm DB Press 35/20# L Arm

10 Double Kettlebell Deadlift 70/55# per hand

10 Single Arm DB Press 35/20# R Arm

10 Situps

10 Single Arm DB Press 35/20# L Arm

FBB

D. : Tricep Finisher (No Measure)

Tricep Pressdown x 100 reps

Decompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

Leave a Reply

Close Menu
×

Cart