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)

Good Morning And Happy Saturday. Say Hi To Some One New Circle Up And Get With Coach On The Warm Up.

Metcon

Metcon (Time)

For time:

800 Meter Run

immediately followed by…

Three rounds of:

10 Hang Power Cleans (135/95 lbs)

10 Shoulder to Overhead (135/95 lbs)

10 Burpee Barbell Jump Overs

immediately followed by…

800 Meter Run

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach On Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

New People 50 Jump Ropes 15 Calories of Rowing (or 12 Calories of Assault Bike)

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

We Have A Lot Of Different Movements Today. Get With Your Coach And Go Over The Agenda For The Day.

Metcon

Metcon (No Measure)

Three sets of:

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

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

10 Burpees

20 Kettlebell Swings

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Get With Coach On Warm Up Today. We Will Be Going Over Snatch Progressions.

Weightlifting

Snatch

Take 20 minutes to build to today’s 1-RM Snatch

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes:

Even minutes – bike x 30 seconds New People walk parking lot or run

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Take Some Time To Use Some Of Today’s Movements To Get Warmed up. Get With Coach If You Need Ideas.

Metcon

Metcon (No Measure)

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing walk run half lap parking lot)

Minute 2 – 20 Goblet Squats (32/24 kg)

Minute 3 – 25 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″)

Minute 5 – 30-Second Front Leaning Rest on Rings

Monday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 KB Dead Lifts

10 KB Swings

10 KB Press 5 ea Arm

Weightlifting

Deadlift

Three sets of:

Deadlift x 6-8 reps 70%

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes

Metcon

Metcon (Time)

For time:

Row 1000 Meters

immediately followed by…

Three rounds of:

10 Thrusters (115/75 lbs)

20 Pull-Ups

immediately followed by…

Run 400 Meters

Time Cap = 15 Minutes

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 Circled Up Say Hi To Someone. Wait For Coach To Get With Class On Warm Up.

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Box Jumps (24″/20″)

60 seconds of Push Press (95/65 lbs)

60 seconds sprints

Rest 60 seconds

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Barbell Thrusters

10 Push Ups

10 Sit Ups

Metcon

Metcon (Time)

Rounds of 15, 12 and 9 reps for time of:

135/95 lb Thrusters

Bar-Facing Burpees

Accessory Work

Metcon (No Measure)

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

Metcon

Metcon (1 Rounds for reps)

Want to have a little fun? Join the second edition of our weekly challenge, which we’ll run throughout the year!

“Orenda Friday Challenge – ”

Complete as many rounds and reps as possible in 60 seconds of:

5 Pull Ups

5 Toes to Bar

You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.