Thursday September 12th, 2019

O’Hare CrossFit – CrossFit

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A.: Metcon (No Measure)

Gymnastics Strength & Skill Work x 15 minutes

Gymnastics Prep

A1. Overhand Grip PVC Pass Thru x 10 reps

A2. Dorsal Grip PVC Pass Thru x 10 reps

B1. Single Arm Bar Hang x 10s/arm x 2 sets

B2. Scap Pushup x 8-10 reps x 2 sets

Gymnastics Strength/Skill

A. Every minute on the minute x 12 minutes

Minute 1 – Kip Progression (Choose One)

Minute 2 – Stir the Pot x 20s (10s per direction)

Minute 3 – Stomach or Back to Wall HS Hold x 20-40 seconds

Minute 4 – Rest

x 3 sets

Kip Progressions

1. Kip Swing x 6-10 reps

2. Kip Swing + Kipping Toes to Bar (1+1) x 3-5 reps

3. Kip Swing + 1/4 Pull + 1/2 Pull + 3/4 Pull + Full Pullup x 1-2 reps


B.: Metcon (No Measure)

FBB x 15 minutes

Two – Three sets

Front + Reverse Lunge x 4-5/leg

Rear Delt Raise x 6-8 reps + ME Hold at Top of last Rep

Dumbbell Hammer Curl x 10-12 reps

Band Tricep Overhead Extension x 10-12 reps


C.: Metcon (AMRAP – Rounds and Reps)

Nasal Only

Complete as many rounds and reps as possible in 15 minutes

400/300m Row

FLR on Hands up to 60 seconds

**Ensure Breathing During this Movement, NOT holding Breath**

100m Walk btw Rounds

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