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 (Weight)
Clean Grip Deadlift @50X1 – 15 minutes to Build to Heavy Double
***Heavy Double = Mechanical Failure***
Conditioning
C. : “Gimme More” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes
6 Deadlift 225/155#
12 Burpee Box Jump over 24/20″
Rest 2 minutes
Teams of 2 Break up as you see fit
Max Cals on AB in 5 minutes
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: