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 2.2.2 rest 15s btw clusters **Keep at 85% RPE today**
Rest 30 seconds
Tall Box Jump x 3 reps
Rest 90 seconds
Conditioning
C.: Metcon (Weight)
Every 3 minutes x 5 sets (15 minutes)
5 Deadlift @55-60% **Smooth UB Reps here*
3 Burpees over Barbell AFAP
45 seconds second Run or Assault Bike **Choose whatever you can generate more power on**
Rest = Walking
FBB
D.: Metcon (No Measure)
Finisher
Banded Hamstring Stretch x 2 minutes per leg
40s Straight leg
40s Across
40s Lateral