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: Four sets
Clean Grip Deadlift @51X1 x 3-5 reps
Rest 30 seconds
Broad Jumps to Landing x 3 Explosive Reps
Rest 90 seconds
Conditioning
C.: Metcon (Time)
0:00 – 10:00
Every 90 seconds x 5 sets (7:30)
Hang Power Clean 5.4.3.2.1 **Building Each Set**
5 Burpees over Barbell
10:00
1k Row Time Trial **5 minute Cap***
Decompression
D: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg