Workout of the Day

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Hip CARs

Followed by…

Two Sets:

Bear Crawl x 20 steps forward + 20 steps backward

Dead Bugs x 20 reps

Lateral Lunges or Cossack Squats x 20 reps

Scapular Push-Ups x 10 + Plank Toe Touches x 20

Russian Baby Makers x 10

Rest 60 seconds

Weightlifting

Back Squat

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

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

Back Squat x 6-8 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

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

3 Strict-Handstand Push-Ups

6 Strict Pull-Ups

12 Alternating Pistols (single-leg squats)

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CrossFit Orenda – Sue

Metcon

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Overhead Movement Prep

Followed by…

Three sets of:

Press in Split Jerk Position x 3-5 reps

Recover to Standing w/ Barbell Overhead (front foot moves first!)

Alternating Reverse Lunges (barbell overhead) x 6

Rest as needed

Weightlifting

Split Jerk

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

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% of your 1-RM Split Jerk

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

Metcon

Metcon (Time)

For time:

800 Meter Run

60 Alternating Dumbbell Snatches (50/35 lbs)

800 Meter Run

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CrossFit Orenda – Sue

Metcon

Metcon (No Measure)

Against a 3-minute running clock…

15 Trx Mountain Climbers

15 Trx Rows

15 Trx Mountain Climbers

15 Trx squats

Max reps of Burpee Broad Jumps in the remaining time.

Rest 2 minutes, and repeat for a total of FIVE sets.

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Complete Snatch Warm-Up

Followed by…

Over-Under Drill

Followed by…

Three sets (w/ empty barbell or PVC):

Overhead Squat x 5 reps (use a progressively narrower grip for every set)

Rest 15 seconds

Press from Behind the Neck x 5 (press from front if BTN is not possible)

Rest 15 seconds

Jumping Squats x 5 (barbell on back)

Rest 30-45 seconds

Metcon

Metcon (No Measure)

Every minute, on the minute, for 28 minutes (7 sets of):

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead Squats (135/95 lbs)

Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)

Station 4 – Rest

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

PERFORMANCE

Warm-Up.

12-Minute Mobility for Hip Hinge Day

Followed by…

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps (or Russian Twists)

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

Weightlifting

Deadlift

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Metcon

Metcon (No Measure)

Every 7 minutes, for 21 minutes (3 sets) for times:

20/15 Calories of Assault Bike

100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)

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CrossFit Orenda – Sue

Metcon

Metcon (No Measure)

Complete as many rounds and reps possible in 25 minutes of:

50 Jump Rope

20 Box Step-Ups

10 Single-Leg Hip Bridges (Left)

10 Single-Leg Hip Bridges (Right)

Rest 30 seconds

Lay on the floor one leg in air raise hips for hip bridges,

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CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Snatch Barbell Complex

Then…

Weightlifting

Snatch

Take 15 minutes to build to approximately 80% of your 1-RM Snatch

and then…

Metcon

Metcon (Weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:

500 Meter Row

5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

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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.

Banded Scarecrow

Over-Under Drill

Static Hang x 3 minutes in as few sets as possible

Followed by…

Kettlebell Movement Primer

Four sets (2 with each side) of:

Single-Arm Press (or Push Press) x 3 reps

Waiter Hold Alternating Reverse Lunges x 6 reps

Rest as needed

Metcon

Metcon (Time)

Ten rounds for time of:

200 Meter Run or 50 Double-Unders

10 Down Ups

8 Ground to Overheads (95/65 lbs)

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