Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach To Warm Up. Use Some Of Today’s Movements to warm up.

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps of:

45 seconds of Bench Press

(choose a weight you can handle for 8-10 unbroken reps)

Rest 15 seconds

45 seconds of Strict Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 75 seconds

Metcon

Metcon (Time)

For time:

1000 Meter Row

100 Double-Unders

400 Meter Run

40 Push Presses (115/75 lbs)

400 Meter Run

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs

10 Over Head Squats

10 Barbell Cleans

10 Burpees

3 X Through

Weightlifting

Squat Clean (1 X 3)

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 6 minutes (6 sets):

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)

For time:

40/30 Calories of Assault Bike

20 Burpee Box Jump-Overs (24″/20″)

10 Squat Cleans (175/115 lbs)

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

1 Lap Around Parking Lot

10 Standing Dumbbell Press

5 Pull Ups

20 Sit Ups

3 X Through

Weightlifting

Seated Shoulder Press (4 X 5)

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

Accessory Work

Warm-up (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Lunges

10 Step Ups

10 Push Ups

20 Double Unders

3 X Through

Weightlifting

Dumbbell Walking Lunge (3 X 20)

Three sets of:

Dumbbell Walking Lunge x 20 steps @ 10X0

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Kettlebell Swings

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Air Squats

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs

Banded Lat Stretch

Banded Front Rack Stretch

10 Air Squats

10 Broad Jumps

3 X Through

Weightlifting

Squat Clean (1 X 3)

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 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (115/75 lbs)

10 Burpees Over the Barbell

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Use Some Of Today’s Movements To Warm Up. Get With Your Coach If You Need Ideas.

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the six sets.

Accessory Work

Warm-up (No Measure)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Lots Of Skill Work Today. Get With Coach And Use Some Of Today’s Movements To Warm Up.

Gymnastics

Metcon (No Measure)

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

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Accessory Work

Metcon (6 Rounds for reps)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)

Minute 4 – 12 Ring Dips

Saturday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Metcon

Metcon

Metcon (No Measure)

Pick A Partner And Get Ready For Today’s Workout. If You need Suggestions Ask Your Coach.

Metcon (No Measure)

Pick A Partner And Get Ready For Today’s Workout. If You need Suggestions Ask Your Coach.

Metcon (No Measure)

Pick A Partner And Get Ready For Today’s Workout. If You need Suggestions Ask Your Coach.

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Goblet Squats

5 Pull Ups

10 Push Ups

20 Sit Ups

3 X Through

Weightlifting

Paused Front Squat (3 X 5)

Every 3 minutes, for 15 minutes (5 sets) of:

Pause Front Squat x 3 reps @ 32X1

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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.