CrossFit Orwell Affiliate Programme 01-06-2020

Monday 1st June

WARM-UP

AMRAP x 5 MINUTES

100m Run

8 Box Step-ups

8 Lunges

8 Sit-ups

STRENGTH

5-5-5 Tempo Back Squat (2111)

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 10 Front Squats 45kg/30kg

MIN 2 – 16 Step-ups

MIN 3 – 20 Alt. V-ups

Tuesday 2nd June

WARM-UP

3 ROUNDS
1:00 Bike

20 Shoulder Taps

10 KB Deadlifts

STRENGTH

5-5-5 Tempo Strict Press (2111)

WORKOUT

AMRAP x 15 MINUTES
12/10 Cal Bike

10 Push Press 45kg/30kg

15 Russian KBS 24kg/16kg

Wednesday 3rd June

WARM-UP

5 SETS (:20 ON / :10 OFF) MOVT 1 – Jumping Jacks MOVT 2 – Slam Balls

STRENGTH

3 SETS FOR QUALITY
5-7 Strict Pull-ups or 7-10 Slow Ring Rows
10 Barbell Supinated Bent Over Rows
1:00 DB Plank Sides

-Rest as Needed b/t Sets-

WORKOUT

EVERY 2:00 x 6 SETS
10 Ring Rows or Jumping Pull-ups 15 Slam Balls (20/10)

Thursday 4th June

WARM-UP

AMRAP X 7 MINUTES

200m Row

10 Good Mornings

10 Sit-ups

10 Burpees

STRENGTH

5-5-5 Tempo Deadlift (2111)

WORKOUT

4 ROUNDS FOR TIME
10 Up-Downs

15 Deadlifts 60kg/ 47.5kg

250m Row

1:00 Hollow Hold

Friday 5th June

WARM-UP

EMOM X 6 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Scap Push-ups
MIN 3 – :40 Single Unders
MIN 4 – :40 Push-ups
MIN 5 – :40 Single Unders
MIN 6 – :40 Wall Ball Front Squats

STRENGTH

5-5-5 Tempo Bench Press (2111)

WORKOUT

AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-ups

-1:00 Rest-

AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-up

Saturday 6th June

WARM-UP

2-3 ROUNDS (5:00 Cap)

12 Step-ups

100m Run

12 DB Deadlifts

12 Ring Rows

STRENGTH

EMOM x 12 MINUTES
MIN 1 – :40 DB Goblet Box Step-ups MIN 2 – :40 DB Pull-Overs

WORKOUT

AMRAP x 14 MINUTES

200m Run
10 DB Hang Power Cleans 20kg/15kg
10 Box Jumps

Sunday 7th June 

WARM-UP

AMRAP x 6 MINUTES
:30 Bike (increase the pace every round)
3/3 Turkish Sit-Ups*
:30 Tuck/Deadbug Hold
3/3 Single Arm Bent Over DB Rows

STRENGTH

3 SETS FOR QUALITY
2/2 DB or KB Turkish Get-ups 8/8 KB or DB Single Arm Supported Bent Over Row
14 Slow Deadbugs

-Rest as Needed b/t Sets-

WORKOUT

5 SETS
15/12 Cal Bike

20 Sit-ups

-Rest 1:30 b/t Sets-

Orwell Weightlifting Programme 

Session 10

SNATCH

40%/3          50%/2      60%/2

(80%/2)4        

CLEAN

50%/2          60%/2     70%/2

(80%/2)4

BACK SQUAT

60%/3         70%/3           80%/2

85%/2

Continue you to build up to heavy double

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

Strict Press 4 x 10

Pull-up        4 x 5-8

Session 11

SNATCH PULL + POWER SNATCH

40%/2+2            50%/2+1         60%/2+1

70%/1+1            80%/1+1         (85%/1+1)3

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

80%/1+2           (85%/1+2)3

 

FRONT SQUAT

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

(90%/1)4

CORE CIRCUIT

20 leg raises

20 Crunches

1 min Plank

X 4

SESSION 12

CLEAN AND JERK

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

 80%/1+1           (85%/1+1)3

SNATCH

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

80%/2                (90%/1 )2            Drop sets (80%/2)3       

SPEED BACK SQUAT

60%/2                 70%/2                      80%/2       

(85%/2)3     

SNATCH PULL

50%/3                 60%/3                     70%/2

80%/2                 90%/2                     (100%/2)3

SINGLE LEG HORIZONTAL JUMPS 

5 x 4 each side

CIRCUIT

Banded upright row 15

Banded bicep curls 15

Banded tricep extensions 15

X 4