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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 Push Prep
Two Sets
RNT Reverse Lunge x 5/Leg
Scap Pullup @3030 x 6-8 reps
Bird Dog x 5/side
Strength
B. : Three Sets
Dumbbell Step up x 16 Steps Alternating
Rest 20 seconds
Single Arm Dumbbell Row @3030 x 8-10/arm
Rest 20 seconds
Single Leg Wall Sit x 15-20s/leg
Rest 20 seconds
Band Pull Apart x 8 reps + 10 second Hold on Final Rep
Rest 60 seconds
Conditioning
C. : Metcon (AMRAP - Rounds and Reps)
Four Sets
Complete as many rounds and reps as possible in 4 minutes
50ft Dumbbell Walking Lunge
30 Double Unders
50ft Dumbbell Farmer Carry
30 Double Unders
Rest 2 minutes btw sets
**Nasal ONLY on 1st & 3rd Set**
Decompression
D. : Metcon (No Measure)
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 30, 2020
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