Workout of the Day

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    12-Minute Mobility for Hip Hinge Day

    Followed by…

    Two sets of:

    Single-Arm Ring Row x 5 reps each arm @ 2111

    (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

    Rest 15 seconds

    Band Pull-Throughs x 10 reps @ 2011

    (focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

    Rest 15 seconds

    Weightlifting

    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 60 seconds

    Band-Resisted Face Pulls x 15 reps @ 21X1

    Rest 60 seconds

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    30 Double-Unders

    10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

    (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

  • Wednesday CrossFit

    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 – Single-Leg Glute Bridges x 10 each leg

    Station 3 – Dead Bugs x 10-12 reps

    Weightlifting

    Bench Press

    Every 2 minutes, for 20 minutes (10 sets) of:

    Bench Press x 2 reps @ 20X0

    Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+

    Metcon

    Metcon (Time)

    Three rounds for time:

    21 Kettlebell (or Dumbbell) Push Press (16/12 kg)

    15 Toes to Bar

    9 Strict Handstand Push-Ups

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Banded Lat Stretch x 30-60 seconds per side

    Banded Sampson Stretch x 30-60 seconds per side

    Lateral Banded Walks x 30 seconds each direction

    Scapular Pull-Ups x 10-15 reps

    Followed by…

    Three Sets:

    1 Cluster* + 2-3 Thrusters

    *Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

    Rest as needed

    Followed by…

    30 seconds Assault Bike

    3 Pull-Ups (or Burpees if you are saving your pull-ups)

    20 seconds Assault Bike

    3 Pull-Ups

    10 seconds Assault Bike

    3 Pull-Ups

    Metcon

    Fran (Time)

    21-15-9
    Thrusters, 95# / 65#
    Pull-ups

    Accessory Work

    Warm-up (No Measure)

    Two sets of:

    Bulgarian Split Squats x 8 reps @ 3010

    immediately followed by…

    Dynamic Bulgarian Split Squats x 12 reps @ 10X0

    Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts

    Ab Wheel Rollouts x 8 reps @ 2111

    Rest 60 seconds

    For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition, you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

  • Monday CrossFit

    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 – Dynamic Bulgarian Split Squat Jumps

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

    Metcon

    Metcon (4 Rounds for time)

    Every 8 minutes, for 32 minutes (4 sets) of:

    500 Meter Row

    3 Snatches @ 70-75% of 1-RM Snatch

    400 Meter Run

    3 Snatches @ 70-75% of 1-RM Snatch

  • 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.

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Hip Opener Drill

    Banded Scarecrow

    Over-Under Drill

    Followed by…

    Empty Barbell Movement Primer

    Three sets of:

    Overhead Squat x 5 reps

    (use a progressively narrower grip for every set)

    Rest as needed

    Weightlifting

    Front Squat

    Four sets of:

    Front Squat x 2 reps @ 90%

    Rest 15 seconds

    Front Squat x 4 reps @ 80%

    Rest 2-3 minutes

    Metcon

    Metcon (Time)

    For time:

    50 Calories of Rowing on Concept 2

    40 Toes to Bar

    30 Power Cleans (115/75 lbs)

    20 Front Squats (115/75 lbs)

    10 Bar Muscle-Ups (or 20 Strict Pull-Ups)

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Lat Stretch x 60 seconds each side

    Nose-to-Wall Handstand Hold x 30-60 seconds

    Couch Stretch x 90 seconds each side

    Nose-to-Wall Handstand Hold x 30-60 seconds

    Followed by…

    Every 90 seconds for 12 minutes (2 sets):

    Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold

    Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps

    Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards

    Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold

    Metcon

    Metcon (Time)

    “CrossFit Games Open Workout 19.3″

    For time:

    200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)

    50 Dumbbell Box Step-Ups (24″/20″)

    50 Strict Handstand Push-Ups

    200-Foot Handstand Walk

    Time Cap = 10:00

    Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.

    19.3 Strategy for All Levels

    Today we are re-testing the third event of last year’s CrossFit Open. The goal is to hit this with full effort and compare your results with your performance last year (March 8, 2019). Hopefully, you will learn that you are a better, more well-rounded athlete this year due to the hard work and consistency with which you trained the past 7 months. Knowing before the Open starts that you are a better athlete than you were previously will build your confidence and motivate you to continue the behaviors and activities that led to your progress. If your re-test doesn’t go as well as you’d like, it’s an opportunity to assess where in your lifestyle or training you can make improvements to see the progress you would have liked to see. We will soon have the chance to establish a new baseline with the 2020 Open, and we can work on establishing new goals to improve upon that baseline instead of belaboring your shortcomings of the previous year.

  • Wednesday CrossFit

    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 (AMRAP – Rounds and Reps)

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

    400 Meter Run

    30 Russian Kettlebell Swings (32/24 kg)

    20/15 Calories of Assault Bike (or Rowing, Ski or Bike Erg)

    10 Burpee Box Jump-Overs (24″/20″)

    Challenge…perform at least the first 10 minutes of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.

  • Tuesday CrossFit

    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 – Single-Leg Glute Bridges x 10 each leg

    Station 3 – Dead Bugs x 10-12 reps

    Weightlifting

    Bench Press

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

    Bench Press x 3 reps @ 20X0

    Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.

    Metcon

    Metcon (Time)

    Five rounds for time of:

    30 Double-Unders

    15 Push Presses (95/65 lbs)

    15 Push-Ups

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    12-Minute Mobility for Hip Hinge Day

    Followed by…

    Two sets of:

    Single-Arm Ring Row x 5 reps each arm @ 2111

    (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

    Rest 15 seconds

    Band Pull-Throughs x 10 reps @ 2011

    (focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

    Rest 15 seconds

    Weightlifting

    Deadlift (Take 25-30 minutes to build to today’s 1-RM Deadli)

    Metcon

    Compl: Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 8 minutes of:

    8 Pull-Ups

    8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)

    8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

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