CrossFit Orwell Affiliate Programme 02-12-2019

Monday 2nd December

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – :30 DB Bent Over Row / Ring Rows :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

BENCHMARK WORKOUT

“RANNIE”

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run Or Machine After Each Full Round

Orwell Conditioning 6:30pm 

EMOM 40 

1- 9/12 Cal Echo Bike 

2- 12 DB Thrusters 

3- 10-15 Down ups 

4- 10-15 Push ups 

* Work for 45 seconds maximum 

Orwell Gymnastics 6:30pm

Skill: Arch/Hollow…Beat Swing Practice 

Strength:

EMOM 15 

1- 5-8 Ring Dips 

2- 5-8 HSPU or Inverted Box Push Ups 

3- 30 Second Hollow Hold 

Tuesday 3rd December

SKILL

ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU

WORKOUT AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch
6 Muscle-Ups (Ring or Bar)

Orwell Conditioning 6:00am 

In a Pair – 35:00 time cap

4 rounds

1500m Row or Ski 

15 Synchro Goblet Squats 

15 Synchro Down Ups 

Wednesday 4th December

STRENGTH

3-3-3* Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

WORKOUT

50/40 Cal Machine

50 Up-Downs

PARTNER FINISHER
IN TEAMS OF 2… FOR TIME 400m KB Farmer Carry 

Orwell Weightlifting 7:30pm 

Clean & Jerk 3 x 2 80-85% 3 x 1 90-95% 

Back Squat 5 x 4 80%

Thursday 5th December

WORKOUT
4 ROUNDS FOR TIME
5 Box Jumps*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

Orwell Conditioning 6:00am 

30-20-10 

KB swings 

Wall balls 

T2B 

*End of each round 30-40 cal machine*

Orwell Strongman/Woman 7:30pm 

Part A.

10 mins to accumulate max weight seated sled pull 

Part B.

10 min AMRAP 

3 Rope Climbs 

4 Length Yoke Carry 

5 D Ball To Shoulder 

Friday 6th December

STRENGTH

3-3-3* Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

BENCHMARK WORKOUT

“POINT BREAK”

9-7-5-15-12-9

Front Squat

Bar Facing Burpee

Orwell Conditioning 12:30pm 

EMOM 24  

1- 12-15 Calorie Row 

2- 20 Air squats 

3- 15 Plate GTOH 

Saturday 7th December

SKILL

EMOM x 8 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Rope Climb or Scaling Option

WORKOUT
EMOM x 15 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk

MIN 2 – 200/150m Row

MIN 3 – 2-3 Rope Climbs

Orwell Weightlifting 09:30am

Snatch 3 x 2 80-85% 3 x 1 90-95%

Back Squat 5 x 3 85% 

Sunday 8th December 

PARTNER WORKOUT

FOR TIME

200m Run

30 Hang Power Clean

50 Toes 2 Bar

200m Run

-Rest 1:00-

200m Run

30 Power Clean

40 Toes 2 Bar

200m Run

-Rest 1:00-

200m Run

30 Squat Clean

30 Toes 2 Bar

200m Run

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans & TTB any way. For 200m sprint, each partner runs 100m while other partner rests

Orwell Conditioning 8:00am 

In a Pair – 30:00 time cap

Buy in 800m Run 

12 rounds (IGYG 6 rounds each)

10 Wall Balls

10 Burpees  

10 Alt DB Snatch 

800m Run buy out