CrossFit Orwell Affiliate Programme 02-09-2019

Monday 2nd September

STRENGTH

10-10-10
Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

WORKOUT

AMRAP x 12 MINUTES

40 Slam Balls

40 Slam Ball Lunges*

20 T2B

*Bear hug hold with ball

Orwell Conditioning 6:30pm 

AMRAP 30 

400m run 

15 Hand Release Push Ups 

15 American KB swings 

15 Ab Mat Sit Ups 

Orwell Gymnastics 6:30pm 

Beat Swing Development *Toes To Bar Progressions Included 

Strength Circuit

AMRAP 10 

5-8 HSPU 

10 Hard Ring Rows *Feet Elevated If Possible 

30 Second Hollow Hold 

Tuesday 3rd September

SKILL

EMOM x 10 MINUTES

MIN 1 – 3-5 HSPU or HSPU Drills 

MIN 2 – 45 Sec Single Or Double Under Practice 

WORKOUT

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups or 15 DB Push Press 

Orwell Conditioning 6:00am

1 ROUND 4:00 STATIONS

1:00 Rest b/t Stations

STATION 1

AMRAP 10 Cal Row 10 Plate Ground to Overhead

STATION 2

AMRAP 12 Ring Row 12 Up-Downs

STATION 3

AMRAP 14 ALT DB Hang Power Snatch 14 Box Step-Ups

STATION 4

AMRAP 16 Slam Balls 16 Russian Twists

Wednesday 4th September

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 1RM Snatch*

*Can Choose Between Power or Squat 

WORKOUT

ON 7:00 RUNNING CLOCK…

40-50 Cal Bike Or 800-1000m Row Or Ski 

Remaining Time Max Power Snatch

Orwell Weightlifting 7:30pm 

OHS 3 x 5 Empty Bar 

Snatch Balance 3 x 5 15-30kg 

5 x 1 Floating Power Snatch + 2 Floating Snatch 

Snatch Deadlifts 4 x 5 110% of snatch *Use a weight that Challenges You But Allows For  Good Technical Positions 

Thursday 5th September

STRENGTH 

*Strict Pull ups 5 x 5-8 reps  *Bands can be used to assist Or Low Bar Floor Assisted

Rest 90 seconds between sets 

EMOM x 15 MINUTES

MIN 1 – 10-15 Down ups

MIN 2 – 15-20 AKB Swings

MIN 3 – Row or Ski 30 seconds Hard effort 

8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders

Strongman/woman 7:30pm 

In Teams Of 3 

AMRAP 8 

P1 Sled push + Sled pull x 2 –  P2 Assault Bike Calories (Moderate Effort) P3 Rest 

AMRAP 8

80 D Ball Reverse Lunges + 60 D Ball Over The Rig *Share The Workload As You Wish Between Your Team Of 3 

AMRAP 8 

10 Russian KB swings + 10 KB SDHP + 200m KB Run 

Orwell Conditioning 6:00am 

21-15-9 (5 min cap) 

Wall balls + Burpees 

2 mins rest 

800m Run + AMRAP 8 DB Snatches –  8 DB Goblet Squats (6 Min Cap) 

2 mins rest 

3 rounds (12 Min Cap) 

20 Plate GTOH – 20 Burpee to plate – 200m run 

Friday 6th September 

PARTNER WORKOUT 

25 Min CAP 

” THE HUNDYS “

100 Calorie Machine 

100 T2B 

100 Thrusters 

100 Down ups 

100 Slam balls 

Orwell Conditioning 12:30pm 

AMRAP 10 

10-15 Cal Machine Or 200m Run 

15 Slam balls 

2 mins rest 

AMRAP 8 

15 AKB swings 

15 Ab Mat Sit Ups 

2 mins rest 

AMRAP 6

15 Goblet squats 

10 Push Ups 

Saturday 7th September

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

WORKOUT

AMRAP x 10 MINUTES

Row/Ski 250-300m Or 12-15 Cal Bike 

7 Burpee Over Bar

3 Deadlift*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.

FINISHER

NOT FOR TIME 30 Strict Pull-ups* Or Tough Ring Rows 

*Any variation for grip and width! Every 10 Reps Complete 15 Ab Mat Sit Ups 

Orwell Weightlifting 09:30am 

6 x 3 Floating Cleans 80% Of 1RM

Front Squats

1 x 5

1 x 3

1 x 2

*Increase Load Each Set To Find A Heavy Double 

FINISHER 

100 Arm Haulers * Controlled Reps, Every 20 Reps Complete 5 MAX EFFORT Slam Balls 

Sunday 8th September 

“WHISKEY TANGO FOXTROT”

FOR TIME*

Run 2 Miles

60 Back Squats

60 AKB Swing 

60 Hand Release Push-ups

*You can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground or the rack. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Orwell Conditioning 8:00am 

EMOM 40 

1st MIN 10-15 Cal Ski erg 

2nd MIN 10-15 Cal Rower 

3rd MIN 10-15 Cal Assault Bike 

4th MIN Rest 

Strictly 45 Seconds Work 15 Seconds Rest