There is no greater female athlete in CrossFit than Tia-Clair Toomey-Orr, as she has dominated the scene for six consecutive years. During that time, she became the winningest individual at the CrossFit Games, after which rumors emerged that Tia-Clair was planning to retire. She quickly debunked those rumors but did, in fact, miss out on nearly the entire 2023 season due to pregnancy. Well, it is now official that Tia-Clair is coming back for more success, as she has shared a YouTube video of her first workout in preparation for the 2024 CrossFit Games.
Tia-Clair Toomey-Orr announced her pregnancy shortly after the 2022 CrossFit Games and gave birth to her daughter some months later. So, after just a short training block, Tia-Clair Toomey-Orr took part in the 2023 Rogue Invitational and finished in second place. So, after breaking the ice with this appearance, Tia-Clair has started preparing for the 2024 CrossFit Games.
Tia-Clair Toomey-Orr’s First Workout In Prep for 2024 CrossFit Games
Tia-Clair Toomey-Orr began her workout by doing some stretching and mobility exercises before progressing into weight training. Her coach and husband, Shane Orr, analyzed what they needed to work on and set up a workout based on his findings.
The first exercise that Tia-Clair Toomey-Orr performed as a working portion of her training session was Power Cleans into a deep front squat. Her focus was on getting the correct alignment between the hips and shoulders, which allows her to “push through the floor” with her legs. Tia-Clair seemingly performed two squats for each power clean.
The next portion of Tia-Clair Toomey-Orr’s workout featured multiple sets, each of which consisted of three exercises. The set began with a deadlift for 10 repetitions, then moved forward with a seated (on the floor) variation of the Arnold Press (Dumbbell Overhead Press), and wrapped up with a 30-second sandbag hold.
Tia-Clair Toomey-Orr then moved on to another sequence, which consisted of a period on the Echo Bike, the Row Machine, Power Cleans, and Muscle-Ups. Although she does look fantastic already, Tia-Clair has not yet regained the fitness level that she had before pregnancy. So, this workout turned out to be quite challenging for her, mostly due to short rest periods, as she points out.
“I haven’t breathed like that since Rogue (Invitationa)… That workout definitely got the lungs breathing… Only having a small amount of rest, on a good day would be heaps of rest, but today I needed double that.”
“I don’t change the programming (in the offseason); I think I’d just feel too guilty. But, I do think that it is way harder this far out… What I do today is going to make it better when the time comes.”
With all portions of the workout completed, Tia-Clair Toomey-Orr continued filming her video back home. So, she took the chance to give some more thoughts about her appearance at the 2023 Rogue Invitational.
“Getting back in the gym was essential to my future goals, but I knew that in order to set myself up for success, going to Rogue (Invitational) was going to be a crucial part of that. Just to flush out the cobwebs and see where I was at physically.”
- Warm Up: Stretching + Dumbbell Shoulder Press
- Activation: Power Cleans + Deep Front Squats
- First Sequence: Deadlift + Arnold Press + Sandbag Hold
- Second Sequence: Echo Bike + Row Machine + Power Cleans + Muscle-Ups
Watch the video here:
Tia-Clair Toomey-Orr did not specifically say what her goal for the 2024 CrossFit Games is, but it would be hard to imagine it being anything apart from a gold medal. She has won the Games in her past six consecutive appearances, meaning that she is more than capable of doing so again. Moreover, her appearance at the 2023 Rogue Invitational proved that pregnancy did not leave any negative effects, as she performed extremely well even with a short preparation.
So, now that Tia-Clair Toomey-Orr has already begun preparing for the 2024 CrossFit Games, it is very likely that she will come in much better shape. The Games will take place on August 8-11, 2024, in Fort Worth, Texas. However, the first of the three qualifying stages for the Games, the 2024 CrossFit Open, will take place in an online format on February 29th and last until March 18th. Tia-Clair will have to take part and advance through each of the qualifying stages to reach the CrossFit Games.