WORKOUT OF THE DAY

Sunday

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A: Metcon (No Measure) 15 Minutes of Work Kettlebell Deadlift of Choice (SL, RDL, DL,) (Single/ Double Arm) Shoulder Isometric of Choice

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Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A: Metcon (No Measure) Three Sets: Front Foot Elevated Split Squat off 6″ Riser x 5-7/leg Renegade Row x 5-7/arm Hollow Hold

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Friday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Push Press Prep (No Measure) Strict Press x 3 reps Dip Hold x 3 reps Dip to Stand x 3

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Thursday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Single Leg Hinge Prep (No Measure) Two Sets Quadruped Hip Extension Hold from Elbows x 15s/leg Staggered Stance Good Morning

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Wednesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Hang Clean Prep (No Measure) BN Front Rack Mobility Front Squat w/ Pause x 3 reps Hip Clean x 3

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Tuesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Upper Body Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only

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Monday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Single Leg Push Prep (No Measure) Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps Bird

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Sunday

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A: Metcon (No Measure) 15 Minutes of Work Single Leg RDL of Choice (BB, KB, DB) (SA or Double Arm) Banded Shoulder

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Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A: Metcon (No Measure) Three Sets: Partner Nordic Hamstring Curl x 5-7 reps Single Arm Overhead Dumbbell Carry x 30ft per arm

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Friday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Push Press Prep (No Measure) Strict Press x 3 reps Dip Hold x 3 reps Dip to Stand x 3

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Thursday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Single Leg Hinge Prep (No Measure) Two Sets Quadruped Hip Extension Hold from Elbows x 15s/leg Staggered Stance Good Morning

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Wednesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps OHS w/ pause x 3 reps Hip

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Tuesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Upper Body Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only

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Monday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Single Leg Push Prep (No Measure) Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps Bird

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Sunday

O’Hare CrossFit – CrossFit View Public Whiteboard Performance/Fitness A: Metcon (No Measure) 15 Minutes of Work Dumbbell Step up of Choice (Standard, Lateral, Russian) 25ft Crawl of Choice Dumbbell Row

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Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A: Three Sets Partner Nordic Hamstring Curl x 5-7 reps Single Arm Overhead Dumbbell Carry x 30ft per arm Extended Crab Hold

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Friday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Upper Body Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only

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Thursday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Single Leg Hinge Prep (No Measure) Two Sets Quadruped Hip Extension Hold from Elbows x 15s/leg Staggered Stance Good Morning

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Wednesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Deadlift prep (No Measure) Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x

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Tuesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Upper Body Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only

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