Workout of the Day

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 KB Squats

    10 KB Swings

    10 Oil Drillers 5 Ea Side

    25 Sit Ups

    3 X Through

    Weightlifting

    Back Squat (4 X 6)

    Metcon

    Metcon (Time)

    For time:

    30/20 Calories of Assault Bike

    30 Front Squats (155/105 lbs)

    30 Alternating Front-Racked Reverse Lunges (155/105 lbs)

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 KB Goblet Squats

    10 Pass Throughs

    Lunge Walk Down & Back

    High Knees Down

    Butt Kicks Back

    Punters Walk Down & Back

    3 X Through

    Weightlifting

    2 Clean Lift-Offs + Power Clean (Every 2 minutes, for 20 minutes (10 sets):)

    Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

    Metcon

    Metcon (Time)

    Five rounds for time of:

    400 Meter Run

    6 Ground to Overhead (155/105 lbs)

    12 Chest-to-Bar Pull-Ups

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Use some of today’s movements to get warmed up. Ask your coach if you need ideas.

    Accessory Work

    Metcon (No Measure)

    Every minute, on the minute, for 12 minutes (3 sets) of:

    Interval 1 – Wall-Facing Handstand Marching x 20 reps

    Interval 2 – Wall Climb x 4 reps

    Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

    Interval 4 – Ring Dips (with or without scaling option) x 12 reps

    Metcon

    Metcon (5 Rounds for reps)

    Five sets for max reps, each against a 3-minute running clock:

    Row 500 Meters

    Strict Handstand Push-Ups x Max Reps

    Rest 3 minutes between sets.

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 KB Dead Lift

    10 American KB Swings

    10 KB Row 5 / each arm

    10 KB Stiff Leg Dead Lift

    3 X Through

    Weightlifting

    Deadlift (3 X 6)

    (let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)

    Rest 3 minutes

    Metcon

    Metcon (Time)

    Complete rounds of 21, 15 and 9 reps for time of:

    Hang Power Clean (115/75 lbs)

    Bar-Facing Burpees Over the Barbell

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Barbell High Hang Clean, Hang Clean, Clean Complexes

    10 Pass Throughs

    10 Push Ups

    25 Sit Ups

    3 X Through

    Weightlifting

    Hang Clean (1 X 13)

    For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

    Every Minute on the Minute, for 6 minutes (6 sets):

    High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):

    Hang Clean x 1 rep @ 65-80% of 1-RM Clean

    Rest 60 seconds, and then…

    Every 2mins, for 6 minutes (3 sets):

    Clean x 1 rep @ 80+% of 1-RM Clean

    Metcon

    Metcon (Time)

    Complete rounds of 21, 15 and 9 reps for time of:

    135/95 lb Power Cleans

    Strict Handstand Push-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)

    Take some of today’s movements to warm up. Pick a partner and dig in.

    Metcon

    Metcon (Time)

    Teams of two will complete three rounds each (total of 6 rounds per team) of:

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

    15 Thrusters (95/65 lbs)

    20 Toes to Bar

    While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Work Up To You Clean Weight For The Workout.

    3 x 20 Double Unders While Building Up.

    Metcon

    Metcon (Time)

    Three rounds for time of:

    10 Power Cleans (135/95 lbs)

    50 Double-Unders

    Rest until relatively recovered, and then…

    Metcon

    Metcon (No Measure)

    Three sets of:

    Single-Leg Deadlift x 6-8 reps each leg @ 4011

    Rest 60 seconds

    Barbell Glute Bridges x 6-8 reps @ 20X1

    Rest 60 seconds

    Side Plank x 45 seconds each side

    Rest 60 seconds

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Push Ups

    10 Sit Ups

    10 Air Squats

    10 Lunges 5 ea leg

    3 x Through

    Weightlifting

    Bench Press

    Every 2 minutes, for 10 minutes (5 sets):

    Bench Press x 4-6 reps @ 20X1

    Followed by…

    Every 3 minutes, for 6 minutes (2 sets):

    Bench Press x Max Reps @ 90% of today’s heaviest set

    Metcon

    Metcon (No Measure)

    Every minute, on the minute, for 20 minutes (4 sets of each):

    Minute 1 – 20/15 Calories of Assault Bike

    Minute 2 – 12-15 Toes to Bar

    Minute 3 – 10-12 Stationary or Ring Dips @ 1111

    Minute 4 – 15-20 Push-Ups

    Minute 5 – Rest

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Going to be a long one. Use some of today’s movements to warm up.

    Metcon

    Metcon (4 Rounds for time)

    Every 10 minutes, for 40 minutes (4 sets) for times:

    Run 400 Meters

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

    20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

    Run 400 Meters