Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up.

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Followed by…

Every 90 seconds for 9 minutes (2 sets):

Station 1 – Kettlebell Halos x 5-10 reps each direction

Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

Weightlifting

Bench Press

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

Bench Press

Set 1 – 3 reps @ 70%

Set 2 – 2 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 1 rep @ 85%

Set 5 – 1 rep @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 9 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101%

Set 7 – 1 rep @ 101+%

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. If you haven’t done it before…can you get 80 reps in the 5 minutes?

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