- Hello Sue hope your well
CrossFit Orenda – Sue
Metcon
Metcon (AMRAP – Rounds and Reps)
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air SquatsRest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Rows
10 Box Jumps (24″/20″)Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 sit ups
10 Push-Ups - Tuesday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 secondsFollowed by…
Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5Then…
Weightlifting
Shoulder Press
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 repSuggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RMMetcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups - Good Morning Debbie
CrossFit Orenda – Debbie
Warm-up
Warm-up (No Measure)
15 Minutes of cardio long workout today
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:
50 air squats
40 Jump Ropes
30 KB Swings
20 Dumbbell Thrusters (35/25 lbs)
10 Sit ups - Monday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Hip Flexor Stretch + Posterior Activation
Followed by…
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30Followed by…
Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows - Saturday CrossFit
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 secondsMetcon
Metcon (Time)
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)Partners must run together, and may only start deadlifts once both members are back at the barbell.
- Good Morning Debbie
CrossFit Orenda – Debbie
Warm-up
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Metcon
Metcon (No Measure)
Every 2 minutes, for 40 minutes (5 sets)
Station 1 –40 Jump Ropes
Station 2 – 20 Front-Squats
Station 3 – 90 seconds of dumbbell rows.
Station 4 – 15 Box step ups. - Friday
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 repsMetcon (5 Rounds for reps)
Every 2 minutes, for 40 minutes (5 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″) - Good afternoon sue.
CrossFit Orenda – Sue
Metcon (No Measure)
5 sets of 20 squats
5 sets of 20 reverse lunges
5 sets of 15 Superman’s
5 sets of 15 reverse flys.
5 sets of 15 TRX Push ups.
5 sets of 15 trx rows
CORE.
5 60 second plank holds.
- Good afternoon Sue
CrossFit Orenda – Sue
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 SquatsWarm-up (No Measure)
Do the above movements with the trx
Trx rows
Trx push ups
Trx squats - Thursday
CrossFit Orenda – CrossFit
Warm-up
Warm-up (No Measure)
Warm-Up.
The Complete Snatch Warm-Up
Followed by…
Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 repsFollowed by…
Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3Weightlifting
Snatch
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.
Metcon
Metcon (Time)
For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters
CrossFit Gym in Arlington, WA
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