CrossFit Affiliate Programme 21-10-2019

Monday 21st October

CrossFit Open 20.2 

AMRAP 20 

4 DB Thrusters 

6 T2B

24 Double Unders

Orwell Conditioning 6:30pm

3 ROUNDS 1:30 STATIONS

:30 Rest b/t Stations 1 Min Rest Btw Rounds

STATION 1

Max Reps ALT DB Hang Clean & Press

STATION 2

Max Cal Bike

STATION 3

Max Reps KB Front Squat (Goblet) 

STATION 4

Max Plank Hold

Orwell Gymnastics 6:30pm 

EMOM 10

3-5 Strict Pull ups Or Kipping Pull ups 

Every 90 Seconds x 6 

5- 8 Kipping HSPU Or Variation 

Core Finisher 

Tuesday 22nd October 

WORKOUT

E2MOM x 24 MINUTES

MIN 1- 2: 15 Up-Downs then…Max Alt. DB Clean 

MIN 3- 4: 15 Box Jumps  then…Max Pull Ups

MIN 5- 6: Heavy Hold…Mixing it Up!*

*Rounds 1,3: Max Distance KB Farmer Carry

Rounds 2,4: Max Distance KB Front Rack Carry

Orwell Conditioning 6:00am

WORKOUT AMRAP x 20 MINUTES

200m Run

14 DB/KB Push Press

14 DB/KB Front Rack Alt. Lunges

14 Up-Downs over DB

Wednesday 23rd October 

 

SKILL

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

WORKOUT

AMRAP x 7 MINUTES

7 Deadlift

3 Strict Press

7 Thrusters

Orwell Weightlifting 7:30pm 

Power clean 15-12-9-6-3-15

Push Press 4 x 12 *Light/Moderate Weight 

Barbell roll outs 4 x 10

Thursday 24th October

3 ROUNDS

750m Row/Ski/Bike 30-40cal

75 Single Unders or 50 Double Unders

25 Box Step Overs

25 Slam Balls 

10 SA DB Devil’s Press 

10 Ring Rows 

-1:00 Rest b/t Sets-

-30:00 Time Cap-

Conditioning 6:00am

In a pair – 30:00 time cap 

60 Cal Ski/Row/Bike

80 burpee box overs 

60 synchro AKB swings 

80 wall balls 

60 DB push press 

80 Cal Ski/Row/Bike 

Strongman/Strongwoman 7:30pm

20:00 running clock to establish 3RM Front Squat 

Then…

1 min work 30 sec rest x 3 rounds 

Alt DB hang clean and press

D-Ball over shoulder 

Rope Climb/Seated floor climb 

Plate gun hold 

Friday 25th October

PARTNER WORKOUT

IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike/Ski
25 “Synchro” Plate Ground to OH
45 Cal Bike/Ski
25 “Synchro” Sit-ups

*For the bike, share the work…P1 works while P2 rests. For the “Synchro” movements, both pairs work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

Orwell Conditioning 12:30pm 

Grab a buddy and complete the following – 30:00 time cap

1500m Row 

50 Burpees (shared)

1500m Ski

50 Synchro Russian KB swings 

1500m Row

50 Box jumps (Shared) 

Saturday 26th October

EXTENDED WARM-UP

ON A 8:00 RUNNING CLOCK…
Build to Squat Clean for the Workout

*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.

WORKOUT

AMRAP x 18 MINUTES

*5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Moderate-Heavy)

Orwell Weightlifting 09:30am 

1 Hip Snatch 

1 Hang Snatch 

3 Power snatch 

Every 2 minutes x 5 

10 Push Press Paired with 10 Bent over rows 

3 Sets 

Sunday 27th October

STRENGTH

ON A 12:00 RUNNING CLOCK… Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

WORKOUT

200m Run

15 Hang Power Snatch 

15 Overhead Squat

15 HRPU

400m Run

15 HRPU

15 Overhead Squat

15 Hang Power Snatch

200m Run

-12:00 Hard Cap-

Orwell Conditioning 08:00am 

3 rounds (12 minute time cap) 

30 cal machine 

20 Dumbbell snatch 

4 minutes rest 

10 rounds (12 minute cap) 

8 down ups 

8 wall balls 

25 Double unders