O’Hare CrossFit – CrossFit
Movement Prep
A.: Metcon (No Measure)
Deadlift Prep
Two Sets
Quadruped Straight Leg Hip Extension Hold x 15/leg
Clean Grip Romanian Deadlift @30X1 x 6 reps
Scap Pushup @3030 x 6-8 reps
Strength
B.: Metcon (Weight)
Three Sets
Deadlift @30X1 x 3 Reps **Build to Triple 70-75% RPE Today**
Rest 30 seconds
Single Arm Dumbbell Bench Press w/ Glute Bridge x 8-12/arm
Rest 90 seconds
Conditioning
C.: Metcon (Weight)
0:00 – 10:00
Three Rounds
50 Double Unders
10 Deadlift @50-55% RPE
10:00 –
Three Rounds
50 Double Unders
10 Burpees over Barbell
Decompression
D.: Metcon (No Measure)
Optional Finisher
Tricep Press down – Accumulate 100 reps
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath