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)

Grab a partner and get ready for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Kettlebell Swings (24/16 kg)

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24″/20″)

10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Goblet Squats

10 KB Swings

10 Wall Balls

20 Sit Ups

3 X Through

Weightlifting

Front Squat

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

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Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Long Cardio Today. Get Set Up For The Workout. Use Some Of the Movements To Get Warmed Up.

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Run

Station 2 – 30 Ring Dips

Station 3 – 30/20 Double Unders

Station 4 – 30 Toes to Bar

Station 5 – 10 Renegade Rows (55/35 lbs)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With The Coach Today On The Warm Up.

Weightlifting

Squat Clean

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

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

Clean x 1 rep @ 80+% of 1-RM Clean

Metcon

Metcon (Time)

Three rounds for time of:

10 Hang Squat Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)

CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With The Coach Today To Get Warmed Up. Lets Work On Some Hand Stand Push Up Progressions.

Accessory Work

Warm-up (No Measure)

Three sets of:

Pause Deadlift x 6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

Rest 60 seconds

50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)

Rest 60 seconds

Metcon

Metcon (Time)

Two rounds for time of:

800 Meter Run

42 Kettlebell Swings (24/16 kg)

24 Dead Lifts 225/175

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Through’s

10 Barbell Presses

10 Push Ups

5 Pull Ups

3 X Through

Weightlifting

Push Press

Take 20 minutes to build to today’s heavy Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

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

4 Strict Handstand Push-Ups

8 Strict Pull-Ups

12 Alternating Pistols

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.

Veterans Day Wod

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With The Coach On The Details And Warm Up For Today.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Metcon

Metcon (No Measure)

Run 1 Mile

Metcon

Metcon (AMRAP – Rounds and Reps)

Armistce

11 Minute Amrap

11 Power Cleans 135/95

11 Burpees Over The Bar

19 Dead Lifts 135/95

18 Push Ups

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

There is a lot of accessory work today. Get set up for that and use the movements to warm up.

Accessory Work

Warm-up (No Measure)

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Weightlifting

Dumbbell Step Ups

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Metcon

Metcon (Calories)

For max calories:

4 Minutes of Bike