Blog

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A.: Bench Press Prep (No Measure)

Two Sets

Theraband External Rotation x 10/side

Single Arm Overhead Dumbbell Carry x 25ft/arm

Ring Row Hold x 15 seconds

Arms only Deadbug x 5/ reps

Strength

B.: Metcon (Weight)

Five Sets:

Close Grip Incline Bench Press @30X1 x 6 reps **Build Heavy 6 Rep at 80-85% RPE**

Rest 45 seconds

Wide Grip Barbell Bent Over Row x 6-8 reps

Rest 45 seconds

Conditioning

C.: Metcon (Time)

Five Rounds for time

5 Strict Handstand Pushup

15 American Kettlebell Swings 55/35#

-immediately into-

Five Rounds for time

5 Strict Handstand Pushup

10 Toes to Bar

FBB

D.: Metcon (No Measure)

Finisher

Dumbbell Curl x 50 reps

Plank on Elbows – Accumulate 2 minutes