Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

For time:

Run 5k -or- Row 5k

This Should Take Half The Class Use The Remainder Of Class To Work On A Weakness.

Metcon

5k Run (Time)

Max Effort 5k Run

Metcon

5k Row (Time)

Max Effort 5k Row

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Barbell Front Squats

10 barbell Lunges 5 Ea Leg

10 Push Ups

10 Sit Ups

Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon (Time)

For time:

30 Dumbbell Thrusters (55/35 lb DBs)

30 Alternating Reverse Lunges with DB Farmer’s Carry

20 Dumbbell Thrusters

20 Alternating Reverse Lunges with DB Farmer’s Carry

10 Dumbbell Thrusters

10 Alternating Reverse Lunges with DB Farmer’s Carry

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Barbell Deadlifts

20 Super Mans

20 Double Unders

Weightlifting

Deadlift

Five sets of:

Deadlift x 5 reps

Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

Metcon

Metcon (Time)

Five rounds for time of:

400 Meter Run

40 Double-Unders

10 Deadlifts (225/155 lbs)

Monmday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Push Ups

10 Step Ups

10 Sit Ups

Weightlifting

Bench Press

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps @ 21X1

Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Metcon

Metcon (AMRAP – Reps)

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to August 21, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?

Accessory Work

Warm-up (No Measure)

Every 2 minutes, for 12 minutes (3 sets) of:

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

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 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)

Grab some partners and get with the coach to get warmed up.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Box Jumps + 5 Pull-Ups

Station 2 – 10 Burpees + 5 Ground to Overhead 135/95

Station 3 – 200 Meter Run with Medicine Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 DB Thrusters

10 Box Jumps

10 Sit Ups

5 Pull Ups

Run 1/2 Lap

Metcon

Metcon (AMRAP – Rounds and Reps)

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

400 Meter Sprint

20 Dumbbell Thrusters (55/35 lb DBs)

20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)

20 Pull-Ups

20 Box Jumps (24″/20″)

Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

Thursday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run Parking Lot

10 Air Squats

10 Push Ups

10 Toes To Bar

Accessory Work

Warm-up (No Measure)

Three sets for max reps of:

45 seconds of Parking Lot Sprints

Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

45 seconds of Strict Supinated-Grip Pull-Ups

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Push Presses (135/95 lbs)

10 Burpees Over the Barbell

10 Toes to Bar

Wednesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Single Arm DB Press 5 Ea. Arm

5 Toes To Bar

10 Burpees

Run 1/2 Lap

Weightlifting

Shoulder Press

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

Shoulder Press x 2-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

Metcon

Metcon (Time)

For time:

1 Mile Run

40 Single-Arm Dumbbell Push Press*

30 Toes to Bar

20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run 1/2 Lap

5 Pull Ups

10 Lunges

10 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)

40 Air Squats