O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Deadlift Prep
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 (Weight)
Five Sets
Deadlift @30X1 x 3 Reps ***Build to Triple 85-90% RPE Today**
Rest 30 seconds
Single Arm Dumbbell Bench Press w/ Glute Bridge x 8-12/arm
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes
2 Deadlift
2 Pushups
4 Deadlift
4 Pushups
6 Deadlift
6 Pushups
8,8, 10,10 etc…
Rest 3 minutes
500m Run @Hard Effort
Decompression
D.: Metcon (No Measure)
Tricep Press down – Accumulate 100 reps
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath