WORKOUT OF THE DAY

Friday 05.14.21

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A: CrossFit Open 20.4 (No Measure) For Time 30 Box Jump 15 Clean & Jerk 30 Box Jump 15 Clean & Jerk

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Thursday 05.13.21

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A: Metcon (No Measure)  Every 90 seconds x 18 minutes (3 Sets) Movement #1 – Rower Hamstring Curl x 10-12 reps Movement

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Wednesday 05.12.21

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep Workout Prep (No Measure) Two Sets Goblet Squat @22X1 x 5 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled Reps

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Wednesday 05.12.21

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE Warm-up A: Clean Prep (No Measure) BN Front Rack Mobility x 20-30s/arm Front Squat w/ pause x 3 reps Hip Clean x

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Monday 05.10.21

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

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Tuesday 05.11.21

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS Movement Prep Workout Prep (No Measure) Two Sets Goblet Squat @22X1 x 5 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: 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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