O’Hare CrossFit – CrossFit
Warm-up
Deadlift @50X1 Prep (No Measure)
Deadlift Prep
Three Sets:
Clean Grip Deadlift @50X1 x 5 reps (Set #1 – Single Leg Romanian w/ Barbell, Set #2 – Romanian Deadlift Set #3 – Deadlift)
Single Leg Hip Thrust @31X2 x 4/leg – **Focus on Glutes Squeezing Hard**
Crawl Hold w/ Partner Push x 15 seconds
PERFORMANCE/FITNESS
B: Metcon (No Measure)
Four Sets:
Clean Grip Deadlift @50X1 x 3 reps
Rest 15s
Tall Box Jump x 3 reps
Rest 15s
Single Arm KB Farmer Carry Hold x 30 seconds/side
Rest 90 seconds
Double Under Practice – 5 Minutes (AMRAP – Reps)
If you haven’t gotten your first DU here is your chance!
If you have DU, Practice Manageable Sets for Today’s Workout**
Conditioning
Pippen (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 14 minutes
6 Strict Handstand Pushups
9 Power Clean 135/95# **Scale up to 155-165/105-110#**
12 DB Step Over 24/20″ 50/35# per hand