CrossFit Affiliate Programme 29-07-2019

Monday 29th July

WORKOUT

3 ROUNDS FOR TIME

20 Sumo DL High Pull

20 Push Press

800m Run

FINISHER

2 SETS
10 Slow Barbell Roll-Outs

60 Second Hollow Hold

60 Sec Plank Hold

Orwell Conditioning 6:30pm

WORKOUT

In a pair 

200 cal bike or Ski erg 

P1 works for 30 seconds 

P2 Holds a plank 30 seconds 

3 mins rest 

28-22-16-10-4

DB Thrusters

Burpees 

Plate GTOH

*Share reps how you like 

Orwell Gymnastics 6:30pm 

5 sets

25% of max pull ups  

25% of max push ups

8 Seated DB Press  

90 sec btw rounds 

5 sets 

10 Toes to PVC Pipe 

paired with

20 arch raises 

60 sec btw rounds 

Tuesday 30th July

STRENGTH

5×3 (20X1)
Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gymnastic Pull… 5-10 Ring Rows 5-10 Strict Pull-ups 5-15 Kipping Pull-ups 1-2 Legless Rope Climbs 2-3 Rope Climbs

Orwell Conditioning 6:00am

WORKOUT

AMRAP 34

400m Run

15 burpees 

20 alternate hang DB snatch 

-Rest 1:00 b/t rounds-

* Aim to be consistent with your times each round 

Wednesday 31st July

 

 

 

 

 

 

 

PARTNER WORKOUT

30:00 time cap 

1000m Row or Ski buy in 

100 wall balls 

80 synchro American KB swings 

60 synchro over bar burpees

40 GTOH

20 bar muscle ups / burpee pull ups 

1000m Row or Ski buy out 

Weightlifting 7:30pm 

Build to a heavy below knee clean and jerk

EMOM 10 – 1 clean and jerk at 85% of the weight made 

Clean deadlift – 5 x 5 ascend by feel

Thursday 1st August

SKILL

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

WORKOUT

3 SETS FOR MAX REPS

1:00 Cal Row

1:00 Strict Ring Dip or Bench Dip

1:00 Box Jump

1:00 Toe to Bar

-Rest 1:00 b/t Sets-

Orwell Conditioning 6:00am

WORKOUT

EMOM x 28 MINUTES

MIN 1 – 10 Burpee Box Step-Ups

MIN 2 – 40 Double-Unders or 80 Single-Unders

MIN 3 – 200m run 

MIN 4 Rest 

Orwell Strongman/Woman 7:30pm 

2 people working on each station

90 seconds work 30 seconds transition 2 rounds 

STATION 1: Seated sled drags 

STATION 2: DB push press 

STATION 3: Bear crawl with slam ball push

STATION 4: KB Front rack Squats 

STATION 5: Alternating DB hang snatch 

STATION 6: Sandbag front rack walking lunge  

STATION 7: D ball over the rig 

STATION 8: Strict ring rows 

Friday 2nd August

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout

BENCHMARK WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Orwell Conditioning 12:30pm

AMRAP x 20 MINUTES

400m Run

20 slam balls

20 Alt DB hang clean and press  

Saturday 3rd August

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 12 MINUTES

200m run relay

Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swings

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

 COOL DOWN

*Focus on upper/lower back, lats and calves.

Weightlifting 9:30am 

Snatch 

EMOM 10 – 5 x 2 reps at 80% / 5 x 1 rep at 80%+

Snatch Balance 4 x 5 by feel 

Back Squat – 4 x 5 at 75%

Sunday 4th August 

BENCHMARK WORKOUT

“JACKIE”

FOR TIME

1000m Row

50 Thrusters

30 Pull-ups

FOR QUALITY
2 SETS
20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold

*Curls should be slow and controlled

Orwell Conditioning 8:00am 

4 ROUNDS 1:30 STATIONS

:30 Rest b/t Stations No Rest b/t Rounds

STATION 1

50 Single Unders then…
Max Meters Row in remaining time

STATION 2

25 Plate Hops then…
Max Meters Ski in remaining time

STATION 3

15 wall balls then…
Max burpees in remaining time

STATION 4

15 Ab mat sit ups then…
Max cal bike in remaining time