O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Deadlift Prep
Two Sets
X Band March x 30 seconds
Single Leg RDL w/ Barbell x 5/leg
Bottoms up Kettlebell Press x 5-6/arm
+
Deadlift w/ Empty Barbell x 10s up 10s down – Start in Bottom Position
Strength
B.: Metcon (Weight)
Four Sets
Clean Grip Deadlift Cluster x 3.3.3 rest 15s btw clusters **Keep at 70-75% RPE Testing Next Week**
Rest 30 seconds
Tall Box Jump x 3 reps
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Reps)
30s on 30s off x 15 minutes
Three Sets
Station #1 – Sandbag over shoulder
Station #2 – Burpee Box Jump over 24/20″
Station #3 – Double Kettlebell Farmer Carry 70/55# per hand **Scale up to 100/70# per hand if can do Unbroken**
Station #4 – Double Unders
Station #5 – Hollow Rock or Hold
FBB
D.: Metcon (No Measure)
Banded Hamstring Stretch x 2 minutes per leg
40s Straight leg
40s Across
40s Lateral