Saturday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get Warmed Up Using Some Of Todays Movements. Going To Be a Fun one.

Metcon

Metcon (3 Rounds for reps)

“Saved by the Barbell”

Three rounds for max reps of:

1 Minute of Burpees

1 Minute of Wall Ball Shots (20/14 lbs)

1 Minute of Deadlifts (115/75 lbs)

1 Minute of Medicine Ball Sit-Ups (20/14 lbs)

1 Minute of Hang Power Cleans (115/75 lbs)

Rest 1 minute

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Goblet Squats

10 KB Swings

10 Push Ups

10 Sit Ups

3 X Through

Weightlifting

Front Squat

Every 3 minutes, for 18 minutes (6 sets):

Front Squat x 1 rep @ 90-95% or more of 1-RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Hang Squat Cleans (135/95 lbs)

3 Burpee Box Jump-Overs (24″/20″)

6 Hang Squat Cleans

6 Burpee Box Jump-Overs

9 Hang Squat Cleans

9 Burpee Box Jump-Overs

and so on…

CrossFit Thursday

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Use The Accessory Work For The Warm Up.

Accessory Work

Warm-up (No Measure)

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – Side Plank x 45 seconds each side

Weightlifting

Bench Press

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 2 reps @ 80%

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

10 Push Ups

10 Sit Ups

3 X Through

Accessory Work

Warm-up (No Measure)

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Barbell Glute Bridges x 10 reps @ 20X1

(go heavy on these!)

Station 2 – Strict Pull-Ups x 8-10 reps @ 2111

Station 3 – 100-Meter Suitcase Carry (Left Arm)

Station 4 – 100-Meter Suitcase Carry (Right Arm)

Weightlifting

Deadlift

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 75%

*Set 4 – 8 reps @ 80%

*Set 5 – 6 reps @ 85%

*Set 6 – 4 reps @ 90%

Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

For time:

50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)

50 Pull Ups

100 Foot Walking Lunges with KB/DB Farmer’s Carry

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Grab A PVC Pipe & Get With Coach

10 Double Unders

5 Toes To Bar

10 Push Ups

3 X Through

Weightlifting

Hang Power Clean + Power Clean

Every two minutes, for 20 minutes (10 sets):

Hang Power Clean + Power Clean

Build to today’s heavy complex.

Metcon

Metcon (No Measure)

Every minute, on the minute, for 12 minutes (4 sets) of:

Minute 1 – 50 Double-Unders

Minute 2 – 12 Toes to Bar

Minute 3 – 25 Push-Ups

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

You Can Thank Kory For This Little Gem. Use Some Of Today’s Movements To Get Warmed Up.

Metcon

Metcon (Time)

For Time

50 Deadlifts (135/95 lbs)

50 Double Kettlebell Swings (24/16 kg)

50 Push-Ups

50 Clean-and-Jerks (135/95 lb)

50 Pull-Ups

50 Kettlebell Taters (24/16 kg)

50 Box Jumps (24/20)

50 Wall Climbs

50 Knee-to-Elbows

50 Double-Unders

CrossFit Sunday

CrossFit Orenda – CrossFit

Metcon

Metcon (No Measure)

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Metcon

Metcon (No Measure)

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Metcon

Metcon (No Measure)

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Saturday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Pick Some Partners And Get Warmed Up For Today’s Workout. Get With Coach If You Have Questions.

Metcon

Metcon (AMRAP – Rounds and Reps)

A.

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95

6 Front Squats 135/95

Rest EXACTLY five minutes, and then:

B.

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Ground To Overheads (135/95 lbs)

20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible,

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Grab A PVC Pipe & Get With Coach. Lots Of Snatch Work Today.

Weightlifting

Snatch

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

2-Position Snatch @ 80-85%

(mid-thigh, and then 2″ Below the Knee)

Metcon

Metcon (Time)

For time:

80 Burpees or 800 Meter Run

50 Chest-to-Bar Pull-Ups

80 Burpees or 800 Meter Run

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

5 Burpees to Target

10 Push Ups

200M On Bike

3 X Through

Weightlifting

Back Squat

Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon

Metcon (4 Rounds for reps)

For max reps/calories:

2 Minutes of Assault Bike (or Rowing)

Rest 60 seconds

2 Minutes of Thrusters (115/75 lbs)

Rest 60 seconds

2 Minutes of Burpee to Target 6″ Above Reach

Rest 60 seconds

2 Minutes of Assault Bike (or Rowing)