Workout of the Day

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Overhead Movement Prep

Followed 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 seconds

Metcon

Metcon (Time)

Four rounds for time of:

200 Meter Run

15 Push-Ups

200 Meter Run

15 Push Presses (95/65 lbs)

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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 seconds

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 – 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

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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 Progressions

Metcon

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 seconds

Accessory 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

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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 rotations

Followed 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 seconds

Metcon

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

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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)

Warm-Up.

Full Body CARs Routine

Followed 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 Burpees

Partners 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.

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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 position

Followed by…

Three Sets:

Row x 30 seconds

Burpees x 5

Rest 30-60 seconds

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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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 Climbs

Metcon

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

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Wall Slides x 10 @ 3030

Pec Activation

Followed 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 leg

Weightlifting

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 reps

Metcon

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)

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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 seconds

You 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

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