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 – 8 – Build to Max Complex @70% RPE
Minutes 9 – 15 – x 1 Rep @70% Max for Today x EMOM x 6 minutes
Strength – Fitness
B.: Metcon (Weight)
Three Sets
Push Press @21X1 x 5 reps
Rest 30 seconds
Single Arm Dumbbell Row @3030 x 6 Heavy Reps
Rest 30 seconds
Side Plank x 30 seconds per side
Rest 60- 90 seconds
Gymnastics
C.: Metcon (No Measure)
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 – Reps)
Every 3 minutes x 5 sets (15 minutes)
10 Dumbbell Push Press 50/35# per hand
10 seconds Lateral Hop over Dumbbell
40 seconds second Run or Assault Bike **Choose whatever you can generate more power on**
Rest = Walking