Wednesday January 9th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Squat @22X1 Prep (No Measure)

Three Sets

Goblet Squat w/ Pause x 5 reps (Set #1 – Heels Elevated, Set #2 – Toes Elevated, Set #3 – Flat)

Goblet Hold Lateral Lunge w/ Pause at bottom x 5/side

Kettlebell Halo x 6/arm SLOW

B. : Metcon (Weight)

Three Sets:

Back Squat @22X1 x 1 reps

Rest 15s

Back Squat @3030 x 4 reps

Rest 15s

Rope Row x 3 lead/arm

Rest 90 seconds

C. : Pistols (No Measure)

Gymnastics Strength x 10 minutes

A. Single Leg Wall Squat Hold x 20s/side x 2 sets

B. Pistol Squat – 6 minutes of Work here. Work on Manageable Sets, Focus on Technique

1. Rx = Pistols

2. Scaled =

1. Option #1 – Top Down off Box

2. Option #2 – Bottom of Pistol off Box (Concentric is First Here)

D.: “Crazy” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes

20/15 Cal Row

20 Dumbbell Lunge Steps 50/35# per hand


Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:



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