Workout of the Day

  • 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.

  • Friday CrossFit

    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)

  • Thursday CrossFit

    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

  • CrossFit Wednesday

    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….

  • Tuesday CrossFit

    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

  • Monday CrossFit

    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″)

  • 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)

    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.

  • Friday CrossFit

    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

  • Thursday CrossFit

    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″)

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