O’Hare CrossFit – CrossFit
Movement Prep
A. : Deadlift @50X1 Prep (No Measure)
Deadlift Prep
Three Sets:
Clean Grip Deadlift @50X1 x 5 reps (Set #1 – Single Leg Romanian w/ Barbell, Set #2 – Romanian Deadlift Set #3 – Deadlift)
Single Leg Hip Thrust @31X2 x 4/leg – **Focus on Glutes Squeezing Hard**
Crawl Hold w/ Partner Push x 15 seconds
PERFORMANCE/FITNESS
B. : Metcon (AMRAP – Reps)
Every minute on the minute x 21 minutes
Minute 1 – Deadlift @50X1 x 3 reps **70-80% of Heavy Single**
Minute 2 – Strict Handstand Pushup x 2-5 **PERFECT REPS**
Minute 3 – Double Under x 30 second Amrap
x 7 sets
Conditioning
C. : “The Lost Boys” (AMRAP – Reps)
Four Sets
Against a 2 minute Clock
20/15 Cal AB
Max American Kettlebell Swing 70/55#
Rest 2 minutes btw sets
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: