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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
Workout
Wednesday April 24th, 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)
Workout
Wednesday April 24th, 2019
Movement Prep
A.: Deadlift Prep (No Measure)
Deadlift Prep
A1. Single Leg Hip Bridge @42X1 x 4/leg x 1
A2. Scap Pushup x 5 reps x 1 set
B1. Single Leg DB RDL x 5/leg x 1 set
B2. Pushup @2222 x 2-5 reps x 1 set
C. Empty Barbell Snatch Grip Deadlift @22X1 x 5 reps x 2 sets
Strength
B.: Metcon (Weight)
Five Sets:
Off Set Single Leg Romanian Deadlift x 5-6/leg
Rest 15 seconds
Pushup @3030 x Max Reps **Scale up Ring Pushup Option**
Rest 90 seconds
Conditioning
C.: Metcon (Weight)
Every 4 minutes x 5 sets (20 minutes)
300m Run
36 Double Unders
12 Hang Power Clean 155/105#
**Scale Rounds no more than 2:30**
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 24, 2019
Male Clients
Female Clients
1
Magaly
Gonzalez
CrossFit: 5:15 AM
45 lbs
2
Natalia
Stanczak
CrossFit: 9:00 AM
40 lbs
5lb on one side Easier with left leg 2-3 pushups each time
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