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)
Four Sets:
Off Set Single Leg Romanian Deadlift x 8/leg
Rest 15 seconds
Dumbbell or Plate External Rotation x 10/arm
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
“OCF Tester #3”
Complete as many rounds and reps in 3 minutes
Deadlift x 5 reps
Burpees over Barbell x 5 reps
-Rest 2 minutes-
Complete as many rounds and reps in 3 minutes
Deadlift x 3 reps
Burpees over Barbell x 3 reps
-Rest 2 minutes-
Complete as many rounds and reps in 3 minutes
Burpees over Barbell
Amrap #1
Rx’d – 225/155#
Scaled – 135/95#
Amrap #2
Rx’d – 315/205#
Scaled – 185/135#