O’Hare CrossFit – CrossFit
Movement Prep
A.: Deadlift Prep (No Measure)
Two Sets
Quadruped Hip Extension Hold x 15s/ side
Staggered Leg Good Morning w/ Barbell x 5/side
Single Arm Bottoms up Floor Press w/ Glute Bridge x 6-8/arm
SA Farmer Carry hold x 20/side
Strength
B.: Metcon (Weight)
Three Sets
Deadlift @30X1 x 4 Moderate Reps
Rest 10 seconds
Deadlift @30X1 x 4 Heavier Reps
Rest 15 seconds
Strict Ring Dip @22X1 x 2-6 reps
Rest 90 seconds
***Notes
Ring Dip
Scale up Weighted if Necessary
Scale Down – Box Dip
Conditioning
C.: “Monica” (Weight)
Every minute on the minute x 16 minutes
3 Power Cleans + 5 Burpees over Barbell
**Power Clean Loading
Option #1 – Build as Long as Form Allows
Option #2 – Power Clean TnG Efficiency Work**
Here’s Angelo with some tips on how to dominate the workout: