CrossFit Orwell Affiliate Programe 04-05-2020

Monday 4th May

WARM-UP

2 ROUNDS
25 Jumping Jacks

25 Mountain Climbers

25 Lateral Jumps over DB

-into-

2 ROUNDS
10 Alt. DB Press

10 Alt. DB Bent Over Rows

10 DBL DB Swings

10 DB Burpees

STRENGTH

10-10-10-10 Bench Press*

*Sets must be unbroken

WORKOUT

AMRAP x 9 MINUTES

8 DB Bent Over Row 

8 DB Ground to OH

100m Run

Tuesday 5th May

WARM-UP
AMRAP x 5 MINUTES
8 Russian KBS or 8 DBL DB Swing

6 Goblet Reverse Lunges

2/2 SA KB or DB Thruster

Into…

1 ROUND
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB or DB in Goblet Position)
5 Tempo Goblet Squats (25X1)

STRENGTH

EVERY :45 FOR 10 SETS 3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

WORKOUT

10 ROUNDS FOR TIME

10 Thrusters 35kg/25kg

10 Push-ups

Wednesday 6th May

WARM-UP
1 ROUND
:30 Box Step-ups or :30 Forward Lunges
:30 Tuck-ups
:30 DBL DB OH Hold Into…

1 ROUND
:30 Box Jumps w/slow Step-down or :30 Reverse Lunges

:30 Alt. V-ups

:30 Alt. DB Strict Press Into…

1 ROUND
:30 Fast Box Jumps or :30 Jumping Lunges
:30 Deadbugs
:30 DB Push-ups

STRENGTH

EVERY :45 FOR 10 SETS 3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy

WORKOUT

4 SETS
15 Box Jumps (24/20)

12 Push Press 52.5kg 35kg

9 Toe 2 Bar

-1:30 Rest b/t Sets

Thursday 7th May

WARM-UP
AMRAP x 5 MINUTES

10/10 Leg Swings
8/6 Cal Bike or 200m Run
6 Empty Barbell Good Mornings or 10 Body Weight Good Mornings

STRENGTH

EVERY :45 FOR 10 SETS 3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

BENCHMARK WORKOUT “QUANTUM LEAP”

FOR TIME
10 Deadlifts (60kg/42.5kg 10 Jumping Lunges 15/12 Cal Bike
20 Deadlifts (52.5kg/35kg) 20 Jumping Lunges 25/20 Cal Bike
40 Deadlifts(42.5kg/30kg) 40 Jumping Lunges 50/40 Cal Bike

Friday 8th May

WARM-UP
AMRAP x 7 MINUTES
10 Scap Pull-ups or 5/5 Single DB Upright Row
10 Kips Swings or 10 Single DB Russian Swing
10 V-ups or 10 Tuck-ups
10 Plate Presses or 5/5 DB Strict Press
10 OH Plate Lunges or 10 DB Front Rack Lunges

STRENGTH

3 SETS
20 Banded Lat Pull-downs

15 DB Lat Pull-Overs

7 Pull-ups

-1:30 Rest b/t Sets-

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 200m/150m Row

MIN 2 – 8 Renegade Row

Saturday 9th May

WARM-UP

AMRAP x 5 MINUTES

200m Row or 100m Run

30 Mountain Climbers

20 Jumping Jacks
10 Plate or 10 DB Deadlifts

PARTNER STRENGTH

3 SETS
P1 – 20 Front Rack Lunges*

P2 – MAX Plank Hold -Rest 1:30 b/t Sets-

*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.

PARTNER WORKOUT

IN TEAMS OF 2… AMRAP x 14 MINUTES

P1 Completes…
12 Plate G2OH 20kg/15kg)

10 Plate OH Lunge

8 Up-downs

P2 Completes… MAX Cal Row

*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.

Sunday 10th May 

WARM-UP
2 ROUNDS
100m Run
20 Single Unders or 20 Mountain Climbers

10 Russian KBS or 10 Single DB Russian Swing
20 Plank Shoulder Taps
10 Up-Downs

STRENGTH

3 SETS 15 Box Dips into…

MAX DBL KB Strict Press

-Rest 2:00 b/t Sets-

WORKOUT

FOR TIME
100 Double Unders

800m Run

60 Sit-ups

40 KB Swing 24kg/16kg

20 Burpees

100 Double Unders

CrossFit Orwell Weightlifting Programme 

Session 10

SNATCH+OVERHEAD SQUAT – (During overhead squat, 3-seconds eccentric (lowering) + 2 second pause in bottom)

40%/2+2      50%/2+2 60%/2+2

70%/2+2                 Continue to heavy but doable top set.

CLEAN DEADLIFT- (smooth and controlled during concentric (upward) phase followed by 3-seconds eccentric)

50%/4          60%/4     70%/4

80%/4          90%/4       100%/4

(105%/4)2

SPEED BACK SQUAT – (3-seconds eccentric followed by maximal effort during concentric)

40%/5        50%/5       60%5

70%/5       (80%/5)2   Drop Set – 70%/MAX REPS           

COUNTER MOVEMENT JUMP – Hands on hip and feet in a natural squat position. Slowly lower then proceed to jump maximally. No rebounding, re-set on every rep. 

5 x 5

ACCESSORIES

A1 Barbell bent-over row 5 x 10

A2 Barbell Bicep Curls 5 x 10

B1 Barbbell strict press 5 x 10

B2 Banded Tricep extension 5 x 10

(last 2 reps of each set should be challenging)

Session 11

CLEAN + FRONT SQUAT + JERK

50%/2+2+1     60%/2+2+1       70%/2+2+1

(80%/2+2+1)2

SNATCH PULL + SNATCH DEADLIFT (3-seconds eccentric followed by maximal effort during concentric)

40%/3+2            50%/3+2          60%/3+2

70%/3+2           (80%/3+2)2 

STRICT PRESS + DUMBBELL/BANDED ROW

40%/8+8               50%/8+8                  60%/8+8

70%/8+8               (75%/8+8)2           

CIRCUIT

1:15min Hollow Hold

1min Mountain Climbers

1:15min plank

1min Shoulder Taps

3 Rounds

(Flow through each without rest)

SESSION 12

POWER SNATCH

50%/3              60%/3          70%/3

80%/2          Drop Sets          (70%/3)3

POWER CLEAN

50%/3          60%/3               70%/3

80%/3          Drop Sets          (70%/3)3

DEFICIT CLEAN PULL + DEADLIFT (3 second eccentric)

60%/3+3                      70%/3+3                       80%/3+3

90%/3+3                       (105%/3+3)2

CIRCUIT

25 Banded-pull apart

25 sit-ups

25 strict press

30 seconds

3 Rounds

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