WORKOUT OF THE DAY

Monday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Squat Prep (No Measure) Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled

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Sunday

O’Hare CrossFit – CrossFit View Public Whiteboard Conditioning A: Metcon (No Measure) 15 Minutes of Work Dumbbell Single Leg Push of Choice (Split Squat, Lunge, Step up) Bar Hang (Any

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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: 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

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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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Monday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Squat Prep (No Measure) Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled

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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: Three Sets Double KB Single Leg Romanian Deadlift @30X1 x 4-6/Leg Single Arm Farmer Carry x 50ft/arm Plank on Elbows x

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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 Push Prep (No Measure) Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps Bird

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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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Monday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Squat Prep (No Measure) Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled

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Sunday

O’Hare CrossFit – CrossFit View Public Whiteboard A.: Metcon (No Measure) 15 Minutes of Work Kettlebell Squat of Choice (Goblet, Double KB, Single KB, Farmer’s Hold) Bent over Row of

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Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A: Three Sets Double KB Single Leg Romanian Deadlift @30X1 x 4-6/Leg Single Arm Farmer Carry x 50ft/arm Plank on Elbows x

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Friday

O’Hare CrossFit – CrossFit View Public Whiteboard 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

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Thursday

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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Wednesday

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

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