O’Hare CrossFit – CrossFit
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: