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Components
Three Sets
Metcon
Settings
Location
(All)
O’Hare CrossFit
Program
6 Week Program
CrossFit
Gymnastics 101
Individual Programming
Kids CrossFit
OCF Body
Open Gym
Private Coaching
Weightlifting 102
Date
WOD
Thursday - O’Hare CrossFit
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
CrossFit: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Thursday
Movement Prep
A. : Single Leg Hinge Prep
Two Sets
Quadruped Hip Extension Hold from Elbows x 15s/leg
Staggered Stance Good Morning w/ PVC x 5/leg
Scap Pullup @3030 x 6-8 reps
Strength
B: Three Sets
Top Down Single Leg KB Deadlift x 5-6/leg
Rest 20 seconds
Circular Scap Pullup x 3-5/per direction
Rest 20 seconds
Double Leg Glute Bridge Hold x 30-40 seconds
Rest 20 seconds
Wall Deadbug x 5-7/side **Slow & Controlled**
Rest 60 seconds
Conditioning
C: Metcon (Distance)
30 seconds on 30 seconds off x 20 minutes
Minute #1 - Row for Meters
Minute #2 - Cals on Assault Bike
Minute #3 - Ski or Rope Slam
Minute #4 - Double Unders
x 5 Sets
**Choose the best breathing pattern and style for you to sustain output**
Decompression
D: Pigeon Stretch (No Measure)
1-2 minutes per leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 27, 2020
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