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 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**