O’Hare CrossFit – CrossFit
Movement Prep
A.: Deadlift Prep (No Measure)
Two Sets
X Band March Lateral x 10 steps per Direction
Single Leg Romanian Deadlift w/ Barbell x 5/leg
Half Kneeling Bottoms up Press x 6/arm
Deadlift x 5 reps ***Controlled Reps**
Strength
B.: Deadlift and Pushing Movement (Weight)
Four Sets:
Deadlift @30X1 x 5 TnG Reps
Rest 20 seconds
Pushing Movement x 20 second Amrap
Rest 90 seconds
***Notes
Deadlift -Use 80-90% of Last Weeks Heavy 5 Rep
Pushing Movement – Choose 1
Rx – Kipping HSPU Open Standard
Scaled – Hand Release Pushup
Conditioning
C.: “Spice Up Your Life” (AMRAP – Reps)
Four Sets:
Against a 2 minute Clock
10 Deadlift 255/165#
10 Burpees over Barbell
Max Unweighted Step ups in Remaining time
Rest 2 minutes btw sets
**Scale up Option for Deadlift 275-315/185-205#