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)
Five Sets:
Deadlift @30X1 x 5 reps **Build to Heavy 5 Rep @100% RPE in 5 sets**
Rest 30 seconds
Ring Pushup or Pushup @3030 x Max Reps
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Reps)
Three Sets
60 seconds Russian Kettlebell Swing 55/35#
60 seconds Double Unders
60 seconds Unweighted Step up
60 seconds Cals on Rower @10/7 Damper
60 seconds Sandbag Bear Hug Hold
Rest 60 seconds btw rounds
FBB
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