O’Hare CrossFit – CrossFit
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 to build to Heavy Complex
Strength – Fitness
B.: Metcon (Weight)
Four Sets
Push Press @21X1 x 5 reps
Rest 30 seconds
Single Arm Dumbbell Row @3030 x 6 Heavy Reps per arm
Rest 30 seconds
Side Plank x 30 seconds per side
Rest 60- 90 seconds
**Build to Heavy 5 in Push Press if Technique Allows**
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 (Time)
For Time:
21.15.9
Shoulder to Overhead 135/95#
**in btw set perform 500m Run, Including after 9s**