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 3.2.1 rest 10s btw clusters **Keep at 80% RPE today**
Rest 30 seconds
Tall Box Jump x 3 reps
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes
7 Deadlift 225/155#
7 Burpee Box Jump Over 24/20″
21 Double Unders
FBB
D.: Metcon (No Measure)
Calf Raise – Accumulate 75 reps per leg
Banded Hamstring Stretch x 90s/leg
30s Straight leg
30s Across
30s Lateral