WORKOUT OF THE DAY – PERFORMANCE

7/1/20 - Wednesday

4 Sets:
8 Bearhug/Back Rack Lateral Squat + Sumo Goodmorning Complex
*8 alt. Lateral Squats + 8 Sumo Goodmornings = 1 Set
Rest 30 sec
10 Supinated Grip Bent Rows @controlled tempo
Rest 90 sec (Optional: 8-10 Scap Pull-ups @1111)
___
10 min AMRAP
8 Thrusters 95/65#
10 Box Jump Step-downs 24/20″
12 Alt. Rev. Front Rack Lunges 95/65#

6/30/20 - Tuesday

3 Rounds
X Banded Walks *8 Steps Forward + 8 Steps Backward + 8 Steps Left + 8 Steps Right
10 Alt. Push-up to Tee
15 Banded Face-pulls
___
3 Sets:
1 min Max Hang Power Cleans
1 min Max Double-unders
1 min Max Push Press
1 min Max Burpees
1 min Rest

6/29/20 - Monday

4 Sets:
8 Goblet/Front Rack Squat+Lunge Complex
*8 alt. Rev Lunges + 8 Squats = 1 Set
Rest 30 sec
30 sec Goblet Wall Sit Hold
Rest 90 sec (Optional: 30 sec Hang From Pull-up Bar during rest)
___
10 min AMRAP
15 Kettlebell Swings
12 Wallballs
9 Power Snatches 95/65#

6/27/20 - Saturday

CrossFit Des Plaines is hosting a FREE Outdoor Community Workout at 9:00 AM!

ALL ARE WELCOME!  No CrossFit Experience or Equipment will be needed.

If you would like to join us send us a message here and we will send you the details to join us!

6/26/20 - Friday

*OUTDOOR WORKOUT*
3 Rounds:
10/Side SA Hi-pulls
10 Crab-ups + 10s Hold @top of last rep
10 Turkish Sit-ups
___
16 min AMRAP
Ascending Ladder 2-4-6-8…
Power Snatch 75/55#
Overhead Squats 75/55#
Front Rack Alt. Rev. Lunges
Lateral Burpees Over Plate

6/25/20 - Thursday

*OUTDOOR WORKOUT*
8/side SA Z-Press
Rest 30 sec
10/side Side-Plank Rotations
Rest 90 sec (Optional: 30 sec Reverse Plank Hold)
___
12 min AMRAP
5 Bodyweight Man-makers
(1 Rep = Drop to Plank+Push-up+Shoulder-Tap R+Push-up+Shoulder-Tap L+Push-up+Shoulder-Tap R+Hop to feet+Squat Jump)
10 Anchored Toes-to-Bar
15 KB/DB Swings