Tuesday August 13th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A.: Push Press Prep (No Measure)

Strict Press x 3 reps

Dip Hold x 3 reps

Dip to Stand x 3 reps

Push Press x 3 reps

Strength – Performance

B.: Metcon (Weight)

Behind the Neck Snatch Grip Push Press + Overhead Squat @22X1 (1+2) 15 minutes of Work

Minutes 0 – 12 – Build to Max Complex @85-90% RPE

Minutes 12- 15 – 85-90% x 1 x 2-3 sets

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Push Press @21X1 x 5 reps

Rest 30 seconds

Single Arm Dumbbell Row @3030 x 10 Heavy Reps per arm

Rest 30 seconds

Side Plank x 30 seconds per side

Rest 60- 90 seconds

Gymnastics

C.: Metcon (No Measure)

Accessory Work

Two Sets

Stomach to Wall Handstand Hold up to 60 seconds

Rest 60 seconds btw sets **Focus on Hollow Body Position**

Conditioning

D.: Metcon (Weight)

Four Sets

10 Single Arm Dumbbell Push Press (5L + 5R)

15s Lateral Hops over Dumbbell

Mono structural Work x 90 seconds

Rest 2 minutes btw sets

Alternate Run (300 – 400m) & Row (400/300m)

Leave a Reply

Close Menu
×

Cart