Workout of the Day

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Hip & Ankle CARs x 60 seconds per side

Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Tall Cleans x 5

Weightlifting

Front Squat

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

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Metcon

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Hang Squat Cleans (115/75 lbs)

15 Pull-Ups

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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 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.

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

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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.

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Toe Mobility Drills x 60 seconds each side

Couch Stretch x 60 seconds each side

Hip CARs x 60 seconds each side

Ankle CARs x 60 seconds each side

Followed by…

Tabata x 8 sets (4 of each movement)

(20 seconds work + 10 seconds rest = 1 Tabata set)

Odd Sets – Bear Crawl

Even Sets – Butt Kickers

Metcon

Metcon (Time)

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area.

Followed by…

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Press from Jerk Receiving Position x 5 reps

Station 2 – Tall Jerks or Jerk Balance x 3 reps

Station 3 – Tall Cleans x 3 reps

Weightlifting

Clean and Jerk

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

Metcon

Metcon (Time)

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Russian Baby-Makers x 10-15 reps

Jefferson Deadlift x 10 reps

Followed by…

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.

Metcon

Metcon (Time)

For time:

50/40 Calories on Bike

40 Deadlifts (225/155 lbs)

50/40 Calories on Bike

Accessory Work

Warm-up (No Measure)

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 45 seconds

Band Pull-Aparts x 25 reps @ 1010

Rest 45 seconds

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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 Pull-Ups x 10-15 reps

Followed by…

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Press from Jerk Receiving Position x 5 reps

Station 2 – Tall Jerks or Jerk Balance x 3 reps

Station 3 – Butt Kickers/High Knees/Power Skip x 10-20 reps (perform one movement each set)

Accessory Work

Warm-up (No Measure)

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 seconds

Metcon

Metcon (Time)

Five rounds for time of:

40 Double-Unders

20 Push-Ups

10 Strict Pull-Ups

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Hip & Ankle CARs x 60 seconds per side

Couch Stretch x 60-90 seconds per side

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Squats

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Weightlifting

Back Squat

Five sets of:

Back Squat x 3 reps @ 85-90%

Rest 2 minutes

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Reverse Snow Angels

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Weightlifting

2 Snatch Lift-Offs + Snatch from Mid-Patella

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee

(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Power Snatches (135/95 lbs)

9 Burpees Over the Barbell

12 Toes to Bar

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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.

Follow