Workout of the Day

  • Thursday CrossFit

    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)

  • 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 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

  • 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 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

  • 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 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

  • 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 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.

  • 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 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

  • 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 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

  • 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 – 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)

  • 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 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

Sign Up
close slider

We are passionate about helping you
transform your body and mind so you
can live a better life.

Email:
Arturo@crossfitorenda.com
Phone:
(425)876-9904
Facebook Page:

Facebook:Fan Page

Contact Us