CrossFit Orwell Affiliate Programme 01-07-2019

Monday July 1st 

Strength/Skill 

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-60 sec between sets 

SKILL 

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Push Jerks*

*Building Each Set to Moderate-Heavy Set of 3 

WOD 

3 RFT 

25 Jerks 

5 Muscle-Ups

25/20 Cal machine

15:00 Hard Cap 

Orwell Conditioning 6:30pm 

Every 4:00 for 5 sets 

500/400m Row or Ski 

5/5 Single Arm DB Power Clean

15 Push-Up 

Orwell Gymnastics 6:30pm

15 EMOM 

1st min 3-5 Bar muscle ups/Jumping bar muscle ups 

2nd min 5-8 HSPU 

3rd min 20 Hollow rocks 

Upper body finisher x 4 

10 DB Bicep curls 

10 DB Bench press 

10 DB lateral raises 

Tuesday 2nd July 2019 

“RANNIE”

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round

Cool Down

*Focus on hip flexors and calves 

Orwell Conditioning 6:00am

5 RFT

400m Run

20 Alt DBL KB Front Rack Reverse Lunge

40 Russian Twists

Remaining time moderate pace machine or 200m run shuttles 

20:00 cap

Wednesday 3rd July 2019 

Strength/Skill 

Clean Complex

Every 90 sec x 8 

2 Squat Cleans*

*Sets 1-4 @Building to a moderate-heavy weight 

Sets 4-8 @ Heavy weight achieved in 4th set 

WOD

“FRAN”

21-15-9

Thrusters 

Pull-ups

Orwell Weightlifting 7:30pm

Slow Snatch 5 x 4 65-70% 

2 hang cleans 2 split jerks 

15 minutes to build to a heavy complex 

Thursday 4th July 2019  

Partner workout 

In teams of 2 

150 Cal machine

600m KB Farmer Carry

150 Cal machine

30:00 Hard Cap

*P1 works while P2 rests. Partners walk the 600m together switching as needed. 

Core Finisher 

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches 

Orwell Conditioning 6:00am

EMOM 24

MIN 1 – 12-16 Down ups 

MIN 2 – 12/10 Cal Bike

MIN 3 – 16 Arm Haulers

MIN 4 – 12/10 Cal Row 

Friday 5th July 2019 

Strength/Skill 

Sumo Deadlift 5 x 5 

Rest 2 minutes between sets 

“OPEN 11.2”

AMRAP 15

9 Deadlift 

12 H-R Push-ups

15 Box Jumps

Orwell Conditioning 12:30pm

IN TEAMS OF 2…

AMRAP 20

P1 – COMPLETE 1 ROUND OF…

12 Ring Rows

9 Goblet Squats

6 Box Jumps

P2 – complete max Ab mat sit ups

*Partner 1 completes one round of triplet, while Partner 2 does max ab mat sit ups . Partners switch when Partner 1 finishes their round

Saturday 6th July 2019 

 “TRIPLE 7s” 

On a 7:00 Running Clock

Run 800m then…

Max Wall Balls 

-Rest 1:00-On

a 7:00 Running Clock

Run 800m then…

Max Toes to Bar

-Rest 1:00-

AMRAP 7 

100m Run

7 Wall Balls 

7 Toes to Bar 

Sunday 7th July 2019 

WOD  

50 Burpees*

into…

5 Rounds

12 DB Hang Power Clean 

12 DB Suitcase Box Step-Over 

into

50 Burpees

*Burpees capped at 5:00 for both buy-in & buy out

Orwell Conditioning 8:00am

3 Rounds 

2:00 Stations

:30 Rest between Stations

No Rest between Rounds 

STATION 1 

1:00 Bike Sprint 

1:00 Max Push-ups 

STATION 2 

2:00 Row @ Moderate Pace 

STATION 3 

1:00 Ski sprint 

1:00 Max Push-ups 

STATION 4 

1:00 slam balls 

1:00 Max burpees