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)
Three Sets
Deadlift Cluster x 2.2.2 rest 10s btw clusters **Keep at 70-75% RPE today**
Rest 30 seconds
Strict Handstand Pushup x 3-5 reps
Rest 90 seconds
HSPU
Most Challenging Progression – Add Deficit if Necessary**
Conditioning
C.: Metcon (Time)
Teams of Three, break up as you see fit
For Time
600m Run
45 Burpee Box Jump over 24/20″
30 Sandbag over Shoulder
150ft Sandbag Carry
30 Sandbag over Shoulder
45 Burpee Box Jump over 24/20″
600m Run
FBB
D.: Metcon (No Measure)
Finisher
Calf Raise – Accumulate 75 reps per leg
Banded Hamstring Stretch x 90s/leg
30s Straight leg
30s Across
30s Lateral