CrossFit Orwell Affiliate Programe 16-09-2019

Monday 16th September

STRENGTH

3-3-3-3-3 Push Press*

*Build to 3RM Push Press.

WORKOUT

3 SETS

2:00 Max Cal Machine

1:00 Max Plank Hold

1:00 Max Push Press

-1:00 Rest b/t Sets-

Orwell Conditioning 6:30pm 

3 ROUNDS 1:30 STATIONS 0:30 REST BTW STATIONS

ST 1 DBL DB GTOH

ST 2 Burpees 

ST 3 Box Step Ups

ST 4 Cal Bike 

Orwell Gymnastics 6:30pm 

20:00 Minutes Toes To Bar Development 

Strength Circuit

AMRAP 10 For Quality 

20 Arm Haulers 

10 V ups 

20 Second Chin Above Bar Hold 

15 Heavy Russian KB Swings 

Tuesday 17th September

EXTENDED WARM-UP

EMOM x 6

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders 

*Start moderate and build to workout weight

WORKOUT

4 ROUNDS FOR TIME

70 Double Unders

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

COOL DOWN FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)

Orwell Conditioning 6:00am 

2 ROUNDS 3:00 STATIONS *1:00 Rest Btw Stations 

ST 1 20 Cal Bike Then… Max Down Ups 

ST 2 40 Plate Hops Then… Max AKB Swing 

ST 3 20 Cal Bike Then… Max Down Ups 

ST 4 40 Plate Hops Then… Max AKB Swing

Wednesday 18th September

 

 

 

 

HERO WORKOUT

“DANIEL”
50 Pull-ups

400m Run

21 Thruster

800m Run

21 Thruster

400m Run

50 Pull-ups

-25:00 Time Cap-

COOL DOWN
Team 400m Walk 

Orwell Weightlifting 7:30pm 

2 Hip Snatch + 2 Hang Snatch + 1 Floating Snatch 

3 Sets 15-40kg 

Snatch 5 x 2 75-80% 

Snatch Pulls 4 x 3 100% 

Thursday 19th September

WORKOUT

“TRIPLE AMRAP”

AMRAP x 8 MINUTES

8 SA Alt DB Ground to OH

8 SA Alt DB Down-Ups 

14 Push-up

-Rest 3:00-

AMRAP x 6 MINUTES

6 SA Alt DB Ground to OH

6 SA Alt DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 4 MINUTES

4 SA Alt DB Ground to OH

4 SA Alt DB Up-Down

6 Push-up

Orwell Conditioning 6:00am 

2 ROUNDS 5:00 STATIONS * 1:00 Rest Btw Stations 

ST 1 3 Burpees At The Start Of Every Minute Then… Max 10m Shuttle Runs 

ST 2 EMOM 3 Burpees Then… Max Distance Assault Bike 

ST 3 EMOM 3 Burpees Then… Max DB Devil Press

Strongman/Woman 7:30pm 

In A Pair 

ST 1 IGYG 

32m Sled push

12 DB Push Press 

*P2 Can Start The Sled As Soon As It Is Available

ST 2  

21-15-9 Synchro Deadlift + Synchro Front Squat 

ST 3 Chipper 

20 D ball Over Shoulder 

20 Cal SKi Erg 

20 Hanging Knee Raises 

 

Friday 20th September

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

WORKOUT

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

Orwell Conditioning 12:30pm 

Every 4:00 x 5 Sets 

200m Run – 10 V Ups – 10 Med Ball Cleans – 10 Burpees 

Saturday 21st September

BENCHMARK WORKOUT

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball

1:00 Sumo Deadlift High Pull

1:00 Box Jump  

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

Orwell Weightlifting 9:30am 

2 Clean Pull Under 2 Hang clean 1 Floating Clean 

3 sets 15-40kg 

Cleans 4 x 2 80-85%  2 x 1 90-95% 

Front Squat

4-3-2-2-2 *Aim To Increase Overall Load From Last Week 

(aim for 80% for the set of 4) 

Sunday 22nd September 

WORKOUT

50-40-30-20-10

Cal Machine

AB Mat Sit-up

-18:00 Time Cap-

FINISHER
30 DB Manmakers*

*Option To Increase weight every 10 reps

Orwell Conditioning 

On a 14:00 Running Clock 

40-50 Cal Machine or 800m Run 

Immediately into… 

20 Slam Balls – 10 ALT Slam Ball Step Ups – 10 AB Mat Sit Ups 

3 minutes rest 

8 minutes AMRAP Progressive distance Shuttle Runs 100-200-300-400