O’Hare CrossFit – CrossFit
Movement Prep
A: Deadlift prep (No Measure)
Two Sets
Quadruped Straight Leg Hip Extension Hold x 15/leg
Clean Grip Romanian Deadlift @30X1 x 6 reps
Scap Pushup @3030 x 6-8 reps
Strength
B: Metcon (No Measure)
Four Sets
Clean Grip Hand Release Deadlift w/3s lower x 5 reps *Build to 5 Rep at 80% RPE**
Rest 30 seconds
Horizontal Pushing @3030 x Max Reps
Rest 90 seconds
Horizontal Pushing Options
Pushup
Box or Ring Dip
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes
3 Hang Power Clean 135/95# **Scale up Option to 155/105#
3 Pushups
3 Box Jump w/ Step down 24/20″
6 Hang Power Clean 135/95# **Scale up Option to 155/105#
6 Pushups
6 Box Jump w/ Step down 24/20″
9 Hang Power Clean 135/95# **Scale up Option to 155/105#
9 Pushups
9 Box Jump w/ Step down 24/20″
12,12,12 etc…
Decompression
D: Metcon (No Measure)
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath