- Thursday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Overhead Movement PrepFollowed by…
2 sets:
Burgener Warm-Up with a PVC Pipe
Accessory Work
Metcon (No Measure)
Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 secondsMetcon
Metcon (Time)
Four rounds for time of:
200 Meter Run
15 Push-Ups
200 Meter Run
15 Push Presses (95/65 lbs) - Wednesday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Spend 10 minutes rolling out your t-spine and lats.
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 secondsWeightlifting
Back Squat
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 4-6 reps @ 85%Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees - Tuesday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Support Holds (both top and bottom)
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold ProgressionsMetcon
Metcon (No Measure)
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 secondsAccessory Work
Warm-up (No Measure)
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold - Monday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotationsFollowed by…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)Followed by…
Squat Rock x 60 seconds
Followed by…
Two sets of:
60-second row or Assault Bike @ 70-75% Effort
15 Reverse Hyper or Barbell Good Mornings (light)
Rest 60 seconds
60-second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60-second row or Assault Bike @ 80-85% Effort
Static Hang from Bar x 30-60 seconds
Rest 60 secondsMetcon
Metcon (4 Rounds for time)
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
8 Power Cleans (185/135 lbs)
500 Meter Row
20 Pull-Ups - 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)
Warm-Up.
Full Body CARs RoutineFollowed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Metcon
Metcon (Time)
n teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing BurpeesPartners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.
- Friday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each positionFollowed by…
Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 secondsMetcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups - Thursday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall ClimbsMetcon
Metcon (No Measure)
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest on Rings - Wednesday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Wall Slides x 10 @ 3030
Pec ActivationFollowed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Single-Leg Jumps x 5 each legWeightlifting
Metcon (No Measure)
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 repsMetcon
Metcon (Time)
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs) - Tuesday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 secondsYou should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Weightlifting
Back Squat
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%Metcon
Metcon (Time)
For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg)
20 Toes to Bar
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Toes to Bar
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Toes to Bar