Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get with coach for warm up and how we are going to attack today.

Metcon

Metcon (No Measure)

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 25/18 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

10 Push Ups

10 Pull Ups

10 Sit Ups

3 Through

Weightlifting

Back Squat

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

Tempo Low-Bar Back Squat x 5 reps @ 32X1

Metcon

Metcon (No Measure)

“Fran on Repeat”

Every minute, on the minute, for 5 minutes:

12 Thrusters (95/65 lbs)

12 Pull-Ups

If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach On Warm Up Today.

Weightlifting

High-Hang Snatch

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

High Hang Snatch x 2 reps

Followed by…

Weightlifting

Hang Snatch

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

Hang Snatch x 2 reps

Followed by…

Weightlifting

2 Snatch Lift-Offs + Snatch

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

2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

Metcon

Metcon (Time)

For time:

1000 Meter Row

30 Burpees Over the Barbell

15 Hang Power Snatches (155/105 lbs)

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)

Get With Your Coach And Get Warmed Up For Today. Use Some Of Today’s Movements To Get Warmed Up.

Metcon

Metcon (AMRAP – Rounds and Reps)

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

B .

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Squat Clean + Thrusters (55/35 lbs)

10 Toes to Bar

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Goblet Squats With Hold At Bottom

10 Alternating Lunge Stretch

Lunge With Rotation Down And Back

5 Wall Balls

3 X Through

Weightlifting

Front Squat

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

Front Squat x 3 reps @ 85% or more of 1-RM

Metcon

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets), for times:

Row 1000/850 Meters

50 Wall Ball Shots (20/14 lbs)

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets), for times:

Row 1000/850 Meters

50 Wall Ball Shots (20/14 lbs)

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

10 Ring Dips

10 Push Ups

10 Pass Throughs

20 Sit Ups

3 X Through

Weightlifting

Bench Press

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

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Metcon

Metcon (Time)

Five rounds for time of:

12 Ring Dips

12 Push Presses (115/75 lbs)

12 Burpees Over the Barbell (Lateral)

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

20 Double Unders

10 Push Ups

10 Lunges 5 Ea Leg

20 Sit Ups

3 X through

Weightlifting

Deadlift

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

60 Double-Unders

30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)

15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Run 1/2 Lap

5 Pull Ups

5 Toe To Bar

10 Push Ups

3 X Through

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)

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach To Get Warmed Up.

Accessory Work

Warm-up (No Measure)

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

Sotts Press x 3 reps

(clean grip, pressing from the front-rack position in receiving)

Weightlifting

Power Clean + Jerk + Clean Jerk (Every two minutes, for 20 minutes (10 sets))

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#