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Components
Four Sets
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
Workout
Friday - O’Hare CrossFit
Class
(All)
CrossFit: 5:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Movement Prep
A: Upper Body Prep (No Measure)
Two Sets
Bottoms up Press x 8/arm
Scap Pullup @3030 x 5 reps
Arms Only Deadbug x 5 reps
Strength
B: Four Sets
Behind the Neck Strict Press @30X1 x 4 reps **Build to Heavy 4 reps @100% RPE**
Rest 20 seconds
Single Arm Kettlebell Hi Pull x 8-10/arm
Rest 20 seconds
Sandbag Bear Hug Hold x 30-45 seconds
Rest 75-90 seconds
Conditioning
C: Metcon (No Measure)
Teams of Two, WRITE your own 15 minute Coach Approved Workout and Have Fun 🙂
Decompression
D: Prone Pec Stretch (No Measure)
2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 06, 2020
Male Clients
Female Clients
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