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)

Going to be a fun one today. Pick a partner and get ready for the workout.

Metcon

Metcon (No Measure)

“Rabbit’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (45/33 lb)

KB Swings (24/16 kg)

Wall Ball (20/14 lb)

Box Jumps (24″/20″)

Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:

Pride

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Wall Balls

10 Hanging Knee Raise

10 Box Jumps

3 X Through

Weightlifting

Front Squat

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

Front Squat x 2 reps

*Set 1 – 75%

*Set 2 – 80%

*Set 3 – 85%

*Set 4 – 87-90%

*Set 5 – 90% or more

Metcon

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (115/75 lbs)

Toes to Bar

Box Jump-Overs (24″/20″)

Thrusday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Push Ups

10 Barbell Strict Press

10 Barbell Push Press

5 Burpee Pull Ups

20 Sit Ups

3 X Through

Weightlifting

Strict Shoulder Press

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Weightlifting

Push Press

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

Metcon

Metcon (Time)

For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups

(pull-up bar 6-10″ above standing reach)

Wednesday CrossFit

CrossFit Orenda – CrossFit

Metcon

Metcon (Time)

For time:

Run 5k -or- Row 5k

My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs

10 Over Head Squats

10 PVC Snatches

Run 1 Lap (parking lot)

3 X Through

Weightlifting

Overhead Squat (6 X 3)

Six sets of:

Overhead Squats x 3 reps

Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Metcon

Metcon (Time)

For time:

Row 1000 Meters

20 Squat Snatches (135/95 lbs)

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Your Coach On How To Get Warmed Up For Today’s Workout.

Metcon

Metcon (Time)

For time:

80 Double-Unders

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

Accessory Work

Warm-up (No Measure)

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds

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 A Partner And Use Some Of Today’s Movements to Get Warmed Up. Get With Your Coach If You Need Ideas.

Metcon

Metcon (Time)

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Pass Throughs

10 Barbell C leans

10 Push Up’s

10 PIstol’s 5 ea leg

3 X Through

Weightlifting

Hang Clean

Every 2 minutes, for 16 minutes (8 sets):

Hang Clean x 1 rep

Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.

Metcon

Metcon (Time)

For time:

Row 1500 Meters

15 Hang Cleans (225/135 lbs)

30 Alternating Pistols (single-leg squats)