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 3 Moderate Reps
Rest 10 seconds
Deadlift @30X1 x 3 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
Metcon
C.: “Bowser” (AMRAP – Reps)
Five Sets:
Complete as many cals as possible in 2 minutes
15/12 Cal Assault bike
6 Dumbbell Deadlift 50/35# per hand
6 Devil Press 50/35 per hand
6 Dumbbell Deadlift 50/35# per hand
Max Cals on Assault Bike in Remaining Time
Rest 2 minutes btw sets
Here’s Angelo with some tips on how to dominate the workout: