O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side
Ring Row Hold x 15 seconds
Wall Facing Goblet Squat @22X1 x 5 reps
Legs Only Deadbug x 5/side
Strength
B.: Metcon (Weight)
Four Sets:
Back Squat @22X1 x 2 reps
Rest 10 seconds
Back Squat @3030 x 4 reps
Rest 20 seconds
Single Arm Dumbbell Row @3030 x 6/arm **Heavy**
Rest 90 seconds btw sets
Conditioning
C.: “Peanut Butter & Jelly” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes
1 Front Squat 135/95#
1 Kipping Pullup
2 Front Squat
2 Kipping Pullup
3,3, 4,4 5,5 etc..
Scaling Options
Front Squat – 155/105#
Pullup
Scale Up – Bar Muscle Up, CTB Pullup
Scale Down – Jumping Pullup
FBB
D.: Metcon (No Measure)
Partner Hamstring Curl – Accumulate 12 reps