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Components
Metcon
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
Wednesday July 3rd, 2019 - 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):
2 (0/2)
WOD
Wednesday July 3rd, 2019
Movement Prep
A.: Deadlift Prep V2 (No Measure)
Two Sets
Quadruped Hip Extension Hold w/ Leg Extended x 15s/side
Single Arm Crossbody Romanian Deadlift x 5/side
Single Arm Renegade Row x 5/side
SA Front Rack Hold x 15-20s/side
Strength
B.: Metcon (Weight)
Four Sets:
Single Arm Barbell Suitcase Deadlift x 5/side
Rest 30 seconds
Banded Pull Through x 15 Snappy Reps
Rest 30 seconds
Band Pull Apart x 10-12 reps
Rest 60-90 seconds
Conditioning
C.: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes
12 Single Arm Kettlebell Swing L Arm 35/25#
25ft Lateral Crawl L arm Lead
25ft Lateral Crawl R arm Lead
12 Single Arm Kettlebell Swing R Arm 35/25#
Rest 3 minutes
Team of 2 Max Cals on Assault Bike in 7 minutes
FBB
D.: Metcon (No Measure)
Banded Good Morning - Accumulate 50 reps
Banded Hamstring Stretch x 90s/leg
30s Straight leg
30s Across
30s Lateral
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 03, 2019
Male Athletes
Female Athletes
1
Ayesha
Akhtar
CrossFit: 6:15 AM
55 lbs
2
Violeta
Saucedo
CrossFit: 5:15 AM
0 lbs
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