Workout of the Day

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

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Full Body CARs Routine

(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas

10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Weightlifting

Back Squat

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Metcon

Metcon (Time)

For time:

1000 Meter Run

50 Alternating Pistols

50 Alternating Dumbbell Snatches (55/35 lbs)

50 Goblet Squats (55/35 lbs)

Follow

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Static Hang x 60 seconds (accumulate if needed)

Y’s, T’s & W’s x 5 reps each

Burgener Warm-Up

Followed by…

Tabata (20 seconds work/10 seconds rest)

Plank Shoulder Taps x 2 sets

Mountain Climbers x 2 sets

V-Ups x 2 sets

Squats x 2 sets

Burpees x 2 sets

Metcon

Metcon (Time)

Three rounds for time of:

800 Meter Run

10 Overhead Squats (155/105 lbs)

15 Burpees Over the Barbell

20 Toes to Bar

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Thoracic Iso Holds

12-Minute Mobility for Hip Hinge Day

Weightlifting

Deadlift

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 3 reps @ 75%

*Set 5 – 2 reps @ 80%

*Set 6 – 2 reps @ 85%

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

400/300 SPRINT

20 Chest-to-Bar Pull-Ups

30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Wall Slides x 10 @ 3030

Pec Activation

Followed by…

Kettlebell Windmills x 5 reps each side @ 3111 tempo

Single-Arm Kettlebell Push Press (left) x 6-8

Waiter Carry (left) x 20-30 yards

Single-Arm Kettlebell Push Press (right) x 6-8

Waiter Carry (right) x 20-30 yards

Kettlebell Snatch (left) x 6-8

Overhead Alternating Reverse Lunges (left) x 6-8 steps

Kettlebell Snatch (right) x 6-8

Overhead Alternating Reverse Lunges (right) x 6-8 steps

Weightlifting

Push Press

Six sets of:

Push Press x 3 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 3-4% more weight that you used last week.

Metcon

Metcon (No Measure)

Every minute, on the minute, for 16 minutes (4 sets) for max reps:

Minute 1 – 45 seconds of Assault Bike (for calories)

Minute 2 – 45 seconds of Double-Unders

Minute 3 – 45 seconds of Strict Handstand Push-Ups

Minute 4 – 100 Meter Recovery Jog/Walk

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Banded Scarcrow x 30-60 seconds per position

Couch Stretch x 60-90 seconds per leg

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:

Muscle Clean from Hang x 3

Muscle Clean from Mid-Shin x 3

Front Squat x 3

Tall Cleans x 3

Rest as needed

Weightlifting

Hang Clean + Clean + Jerk

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

Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

12 Ground to Overhead (115/75 lbs)

12 Front Squats (115/75 lbs)

12 Box Jump-Overs (24″/20″)

Follow

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

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

4 Minutes of Calf & Hamstring Mobility of Your Choice

4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Followed by…

Tabata Fun! x 3 sets (rest 10 seconds between stations):

Station 1 – Frog Jumps x 20 seconds

Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds

Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Banded Scarecrow x 30-60 seconds each position

Followed by…

Two or Three Sets:

Nose to Wall Handstand Hold x 60 seconds (accumulated, if needed)

Rest 15-20 seconds

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for Part B. Focus on calm breathing.

Rest 30-60 seconds

Weightlifting

Push Press

Five sets of:

Push Press x 4 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.

Metcon

Metcon (Time)

Five Rounds for time of:

300 Meter Run

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

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

Weightlifting

Back Squat

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs to 10′)

25 Kettlebell Swings (24/16 kg)

20 Box Jump & Step Down (24″/20″)

Follow