Workout of the Day

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Med Ball Cleans

    10 Med Ball Squat and Press

    10 Med Ball Lunges

    10 Med Ball Sit ups

    3 X Through

    Weightlifting

    Clean (6 X 1.1.1)

    (rest 10 seconds between singles – these are FULL cleans)

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

    6 Hang Squat Cleans (135/95 lbs)

    12 Box Jumps (24″/20″)

    (jump up, step down)

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 PVC Pass Throughs

    10 PVC Over Head Squats

    10 Barbell Power Snatches

    10 Push Ups

    3 X Through

    Weightlifting

    Snatch (1 X 1)

    Take 20-25 minutes and build to today’s 1RM Snatch

    Metcon

    Grace (Time)

    For Time:
    30 Clean and Jerks, 135# / 95#

  • CrossFit Tuesday

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Air Squats

    10 Walking Lunges

    10 Push Ups

    20 Sit Ups

    3 x Through

    Weightlifting

    Back Squat (5 X 5)

    Metcon

    The Chief (AMRAP – Rounds)

    Max rounds in 3 minutes of:

    3 Power Cleans, 135#/95#

    6 Push-ups

    9 Squats

    Rest 1-minute.

    Repeat for a total of 5 cycles
    Pick up where you left off on last round.

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Air Squats

    Walking Lunge

    Lateral Walk

    200M Row

    3 X Through

    Weightlifting

    Back Squat (5 x 5)

    Metcon

    Metcon (No Measure)

    Dumbbell External Rotation 5 x 10-12 reps each

    Metcon

    Metcon (Time)

    Three rounds for time of:

    20 Calories of Rowing

    30 Wall Ball Shots (20/14 lbs)

  • 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)

    Grab a partner. Use some of today’s movements to get warmed up. Have fun and get after it.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    Run 400 Meters or Row 500 Meters

    5 Pull-Ups

    10 Thrusters (75/55 lbs)

    15 Kettlebell Swings

    Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Air Squats

    Walking Lunges

    Walking Punters Kick

    Sprint Down Back Pedal Back

    3 X Through

    Gymnastics

    Weighted Pull-ups (4 X 4)

    Gymnastics

    Pistols (4 X 6)

    Weighted Pistols

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds and reps as possible in 5 minutes of:

    10 Toes to Bar

    10 Wall Ball Shots (20/14 lbs to 10′)

    Rest exactly 3 minutes, and then . . .

    Complete as many rounds and reps as possible in 5 minutes of:

    10 V-Ups

    20 Mountain Climbers (each step is one rep)

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Pass Throughs

    Banded Lat Stretch

    Banded Hip Stretch

    10 Air Squats

    Pigeon Stretch

    3 X Through

    Weightlifting

    Back Squat (6 X 5)

    Rest 3 minutes between sets and use that time to work shoulder mobility

    Metcon

    Metcon (5 Rounds for time)

    In teams of three, alternating complete rounds, complete five rounds each for time of:

    5 Power Cleans (155/105 lbs)

    5 Thrusters (155/105 lbs)

    10 Box Jump-Overs (24″/20″)

  • CrossFit Wednesday

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Use some of today’s movements to get warmed up and make sure your ready to go.

    Metcon

    Metcon (4 Rounds for reps)

    Four sets for max reps of:

    2 Minutes of Concept Bike / Or Ski Erg (for calories)

    Rest 30 seconds

    1 Minute of Strict Handstand Push-Ups

    1 Minute of Strict Pull-Ups

    Rest 30 seconds

    2 Minutes of Rowing (for calories)

    Rest 3 minutes

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    10 Push Ups

    10 Sit Ups

    10 American KB Swings

    Run 1/2 Lap

    Weightlifting

    Bench Press (1 X 6)

    Bench Press

    Rest 3 minutes between sets above 85% of 1-RM

    (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

    Perform the following reps and percentages:

    * Set 1 – 50% of possible 1-RM x 3 reps

    * Set 2 – 75% of possible 1-RM x 2 reps

    * Set 3 – 85% of possible 1-RM x 1 rep

    * Set 4 – 90-95% of possible 1-RM x 1 rep

    * Set 5 – Test 1-RM

    * Set 6 (optional) – Exceed Set 5 weight

    Metcon

    Metcon (3 Rounds for calories)

    Against a 3-minute running clock, perform the following:

    Run 400 Meters

    Max Calories of Ski Erg or Rower

    Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.