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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
Friday December 20th, 2019 - 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):
2 (1/1)
Workout
Friday December 20th, 2019
Movement Prep
A: Bench Press Mov. Prep. (No Measure)
Two Sets
Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm
Plank on Elbows x 30 seconds
Band Pull Apart x 20 reps
Strength
B: Metcon (Weight)
Five Sets:
Incline Bench Press @30X1 x 6 reps ***Build to 6 Rep @100% RPE**
Rest 30 seconds
Single Arm Ring Row @1111 x 4-6/arm
Rest 90 seconds
Conditioning
C: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 9 minute:
14 Dumbbell Power Clean 50/35# per hand
14 Pushups off Dumbbells
Rest 3 minutes
Teams of 2 break up as you see fit, to complete as many calories as possible in 5 minutes
Arms only Assault Bike
Decompression
Prone Pec Stretch x 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, December 20, 2019
Male Clients
1
Nolan
Southfield
CrossFit: 5:15 AM
175 lbs
Female Clients
1
Mari
Corona
CrossFit: 9:00 AM
0 lbs
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