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O’Hare CrossFit – CrossFit

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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 – 11 – Build to Max Complex @80% RPE

Minutes 11- 15 – 80% x 1 x 4 sets

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Push Press @21X1 x 5 reps

Rest 30 seconds

Single Arm Dumbbell Row @3030 x 8 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 (AMRAP – Rounds and Reps)

Nasal Only

Complete as many rounds and reps as possible in 15 minutes

15/12 Cal Assault Bike

12 Hang Dumbbell Snatch 50/35# per hand (6R + 6L)

9 Pushups

**in btw each round perform 100m Walk**