Workout of the Day

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Hip & Ankle CARs x 60 seconds per side

    Couch Stretch x 60-90 seconds per side

    Followed by…

    Every 90 seconds for 9 minutes (2 sets):

    Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

    Station 2 – 30 seconds per side of Paloff Hold Squats

    Station 3 – Tall Cleans x 5

    Weightlifting

    Front Squat

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

    Tempo Front Squat x 3 reps @ 31X1

    Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

    Metcon

    Metcon (Time)

    Three rounds for time of:

    400 Meter Run

    15 Hang Squat Cleans (115/75 lbs)

    15 Pull-Ups

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-up.

    Banded Scarecrow x 30-60 seconds per position

    Wall Slides x 5 @ 3131

    Scapular Push-Ups x 10-15 reps

    Followed by…

    Every 90 seconds for 9 minutes (2 sets):

    Station 1 – Kettlebell Halos x 5-10 reps each direction

    Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

    Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

    Weightlifting

    Bench Press

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

    Bench Press x 3 reps @ 21X1

    Rest 45-60 seconds

    Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

    Metcon

    Metcon (AMRAP – Reps)

    “Desire”

    For max reps:

    5 Minutes of Burpee Box Jump-Overs (24″/20″)

    This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

    Accessory Work

    Warm-up (No Measure)

    Every 2 minutes, for 12 minutes (3 sets) of:

    Station 1 – Supine Ring Rows x 8-10 reps @ 2111

    Station 2 – Reverse Snow Angels x 12 reps @ 3030

    Station 3 – Hollow Hold x 45-60 seconds

  • 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)

    Toe Mobility Drills x 60 seconds each side

    Couch Stretch x 60 seconds each side

    Hip CARs x 60 seconds each side

    Ankle CARs x 60 seconds each side

    Followed by…

    Tabata x 8 sets (4 of each movement)

    (20 seconds work + 10 seconds rest = 1 Tabata set)

    Odd Sets – Bear Crawl

    Even Sets – Butt Kickers

    Metcon

    Metcon (Time)

    In teams of two, complete the following for time:

    300 Wall Ball Shots

    4000 Meter Run

    5000 Meter Row

    Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

  • Friday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area.

    Followed by…

    Every minute on the minute for 9 minutes (3 sets):

    Station 1 – Press from Jerk Receiving Position x 5 reps

    Station 2 – Tall Jerks or Jerk Balance x 3 reps

    Station 3 – Tall Cleans x 3 reps

    Weightlifting

    Clean and Jerk

    Every 2 minutes, for 24 minutes (12 sets):

    Clean & Jerk x 1 rep

    Build over the course of the 12 sets to today’s heavy.

    Metcon

    Metcon (Time)

    “2008 CrossFit Games Finale”

    For time:

    30 Squat Clean & Jerks (155/105 lbs)

  • Thursday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Russian Baby-Makers x 10-15 reps

    Jefferson Deadlift x 10 reps

    Followed by…

    Two sets of:

    Perform 30 seconds on each side of the following movements…

    *Station 1 – Banded Palloff Hold

    *Station 2 – Banded Lateral Monster Walk

    *Station 3 – Single-Leg Glute Bridge Hold

    *Station 4 – Side Plank Hold

    Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.

    Metcon

    Metcon (Time)

    For time:

    50/40 Calories on Bike

    40 Deadlifts (225/155 lbs)

    50/40 Calories on Bike

    Accessory Work

    Warm-up (No Measure)

    Five sets of:

    Barbell Hip Thrusts x 5 reps @ 20X1

    (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

    Rest 45 seconds

    Band Pull-Aparts x 25 reps @ 1010

    Rest 45 seconds

  • Wednesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Banded Scarecrow x 30-60 seconds per position

    Wall Slides x 5 @ 3131

    Scapular Pull-Ups x 10-15 reps

    Followed by…

    Every minute on the minute for 9 minutes (3 sets):

    Station 1 – Press from Jerk Receiving Position x 5 reps

    Station 2 – Tall Jerks or Jerk Balance x 3 reps

    Station 3 – Butt Kickers/High Knees/Power Skip x 10-20 reps (perform one movement each set)

    Accessory Work

    Warm-up (No Measure)

    Three sets of:

    Dumbbell Shoulder Press x 8 reps @ 2111

    Rest 45 seconds

    Supine Ring Rows x 8-10 reps @ 2111

    Rest 45 seconds

    Dumbbell Skull Crushers x 10-12 reps @ 2011

    Rest 45 seconds

    Strict Toes to Bar x 6-8 reps @ 2110

    Rest 45 seconds

    Metcon

    Metcon (Time)

    Five rounds for time of:

    40 Double-Unders

    20 Push-Ups

    10 Strict Pull-Ups

  • Tuesday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Hip & Ankle CARs x 60 seconds per side

    Couch Stretch x 60-90 seconds per side

    Every 90 seconds for 9 minutes (2 sets):

    Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

    Station 2 – 30 seconds per side of Paloff Hold Squats

    Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

    Weightlifting

    Back Squat

    Five sets of:

    Back Squat x 3 reps @ 85-90%

    Rest 2 minutes

    Metcon

    Karen (Time)

    For Time:
    150 Wall-Ball Shots, 20# / 14#

  • Monday CrossFit

    CrossFit Orenda – CrossFit

    Warm-up

    Warm-up (No Measure)

    Warm-Up.

    Two sets of:

    Perform 30 seconds on each side of the following movements…

    *Station 1 – Banded Palloff Hold

    *Station 2 – Banded Lateral Monster Walk

    *Station 3 – Single-Leg Glute Bridge Hold

    *Station 4 – Side Plank Hold

    *Station 5 – Reverse Snow Angels

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

    Weightlifting

    2 Snatch Lift-Offs + Snatch from Mid-Patella

    Every 90 seconds, for 15 minutes (10 sets):

    2 Snatch Lift-Offs + Snatch from 2″ Below the Knee

    (pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

    Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

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

    6 Power Snatches (135/95 lbs)

    9 Burpees Over the Barbell

    12 Toes to Bar

  • 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.

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