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
Movement Prep
B.: Metcon (Weight)
Four Sets
Deadlift Cluster x 2.2.2 rest 10s btw clusters **Keep at 80% 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 (Distance)
Teams of Three, Break up as you fit to Complete as much distance as possible in 18 minutes
500m Sandbag Carry
**Team all Walks together, break up as you see fit, Sandbag must be in Bearhug Hold, If Sandbag hits the ground all Athletes Must perform 5 Burpees as a penalty**
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