Tia-Clair Toomey-Orr’s First Full Day of Training for the 2024 CrossFit Season

After taking time off from competing to give birth to her first daughter, Tia-Clair Toomey-Orr proved her fitness remains intact with a runner-up finish at the 2023 Rogue Invitational. Toomey-Orr returned to training for the 2024 CrossFit season shortly thereafter.

On Nov. 16, 2023, she published a video on her YouTube channel wherein she shared her programming on day one of her comeback training schedule. Check it out below:

[Related: Mat Fraser Interviews Justin Medeiros About the 2023 CrossFit Games]

Return to Form

Toomey-Orr and her husband and coach, Shane Orr, began by stretching the legs and warming up the shoulders using dumbbells. The first exercise Toomey-Orr performed was the power clean into a front squat. Orr instructed her to “jerk the arms, focus on finding the legs pushing through the floor, especially glutes.” 

Toomey-Orr moved to deadlift outside, where Orr urged her to feel the lifts in her hamstrings. Toomey-Orr paired the deadlifts with seated Arnold presses, rotating from a supinated grip with the dumbbells at the bottom to an overhand grip at the top. Also on the training docket were 30-second sandbag holds.

Tia-Clair Toomey-Orr clarified that she doesn’t change her programming in the off-season. “What I do today is going to make it better when that time comes,” she said, referring to the 2024 CrossFit Games. “It’s very crucial to actually stick with it and make sure that everything has purpose. I’m putting my best foot forward.” 

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Toomey-Orr ended her session with a metabolic conditioning workout (METCON) that combined erg bike, row machine, power cleans, and muscle-ups. She felt fatigued by the end, motioning that she was breathing heavier than she had in a while. She caught the barbell at her throat during the power cleans because she admitted to not being as strong in the movement as she was before giving birth. Overall, the session was positive.

Back home, Toomey-Orr whipped up a warm LMNT electrolyte drink before explaining what helped her get back into competitive shape so quickly. She credits returning to the gym as fast as possible and competing at the 2023 Rogue Invitational to gauge where she was physically and mentally. She attributes the LMNT salts to performance, recovery, and training volume.

The 2024 CrossFit Open kicks off on Thursday, Feb. 29, 2024.

Featured image: @tiaclair1 on Instagram