CrossFit Orwell Affiliate Programme 03-02-2020

Monday 3rd February

STRENGTH

1-1-1-1-1 Strict Press*

*Start moderate-heavy and build to heaviest single rep.

WORKOUT

40-30-20 Cal Bike/Ski/Row

12-12-12 DB/KB Strict Press (Athlete Choice, Heavy)

30-30-30 Sit-Ups

Orwell Conditioning 6:30pm

PARTNER WORKOUT
IN TEAMS OF 2…

14 ROUNDS FOR TIME*
P1 – 400/500m Row/Ski

While P2 Completes AMRAP of…
8 Wall Balls
12 Russian KB Swing

Orwell Gymnastics 6:30pm 

10:00 T2B Progressions 

EMOM 10 

Min 1 – 10 T2B 

Min 2 40 Double unders or 40 Sec practice 

FINISHER 

5 mins max DB or KB ALT Curl + Press 

*Every break complete 10 push ups 

Tuesday 4th February

WORKOUT DEATH BY (7:00 CAP)…. 6 Russian KB Swings

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

5 Up-Down Box Jump Over

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

Orwell Conditioning 6:00am

AMRAP 15
6 Up downs 
8 KB Sumo Deadlift High Pulls
10 Burpees

3 mins rest

8 minutes Tabata (alternate between movements)

American KB swings
Wall balls

Wednesday 5th February

STRENGTH

1-1-1-1-1 Back Squat*

*Start moderate-heavy and build to heaviest single rep.

WORKOUT 3 ROUNDS

400m Run/Row/Bike

15 Front Squat 

-12:00 Hard Cap-

Thursday 6th February

AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch
75 Double Under

FINISHER

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band

Orwell Conditioning 6:00am

EMOM 40

1st min 10-15 down ups

2nd min 10-15 Cal ski erg

3rd min 10-15 Cal rower

4th rest

Strongman/woman 7:30pm

15 minutes after warm up to build to a heavy double Deadlift 

In a pair complete the following 

50 Strict press (no more than 5 at a time each) 

50 DB step ups (no more than 10 at a time each) 

50 Strict Pull Ups 

100 Heavy American KB swings (no more than 15 at a time each) 

Friday 7th February

BENCHMARK WORKOUT

“DEATH ROW” EMOM x 20 MINUTES*

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

**Last seen 10/2/19

SKILL

3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

Orwell Conditioning 12:30pm 

PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 14 MINUTES
PARTNER 1 COMPLETES …
4 Burpees
8 Med. Ball Push Press
12 Med. Ball Alt. Lunges

WHILE PARTNER 2…
Accumulates MAX Calories on Row or Bike

P1 completes one full round while P2 bikes or rows

PARTNER FINISHER
IN TEAMS OF 2…

FOR QUALITY
100 Alt. Plank Med. Ball Rolls

Saturday 8th February

PARTNER WORKOUT

IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Back Squat**

STATION 2 — Cal Bike

STATION 3 — Toes to Bar

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

FINISHER

4 SETS FOR QUALITY

10 DB Renegade rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls 10 DBL DB Bent Over Row

Orwell Conditioning 7:30am

3 mins on 1 min off x 7

20 DB Box step overs 

12 S.A DB thruster (6 each side)

Max cal machine in the remaining time 

Sunday 9th February

WORKOUT AMRAP X 20 MINUTES*

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch

Orwell Conditioning 8:00am
AMRAP 6
8 Cal machine
6 Alt DB Snatch
8 Push ups
10 Air squats

3 mins rest

AMRAP 6

50 Wall ball shots
50 Up downs

3 mins rest

AMRAP 6

Max distance Rower

CrossFit Orwell Weightlifting Program by Coach Alex Bigby 

8-week cycle goals

  • Primary focus on clean and jerk; slightly more weekly volume will be dedicated to C+J in their derivatives.
  • Front Squats will utilise intensity relative to the C&J. For example, (100%/3)3 will read as follows; Intensity 100% of C+J 1RM for 3 reps and 3 sets. Therefore, initially squats will be smooth and fast. Back squat intensity will be relative to your back squat 1RM.
  • Focus on consistent foot pressure for the C&J and snatch derivatives and classic full lifts.

Week 1 & 2

  • Intensity within the first 2-weeks will be light and fast for the classic lift with the goal of refining technique.
  • As previously explained, squats are smooth with an emphasis on control through downward phase (eccentric).
  • Pulls and floating exercises should focus on consistent and precise foot pressure.

Day 1 

Snatch 1 x 3 50%, 1 x 3 60%, 1 x 3 65%, 3 x 3 70% 

Snatch pull 1 x 3 70%, 1 x 3 80%, 1 x 3 90%,  2 x 2 100% 

Back squat 1 x 5 40%, 1 x 5 50%, 1 x 5 60%, 1 x 3 70%, 4 x 5 75% 

Box jumps 4 x 4 Moderate height 

Accessory: 

Snatch sotts press 3 x 10 

Hanging knee raise 3 x 10

Bent over row 3 x 10

*Last 2 reps of each set should be Challenging

Day 2 (Wednesdays Class)

Power Snatch + OHS  2+3 40%, 2+3 50%, 2+3 60%, 4 x 2+3 65%

Clean and jerk 3+2 50%, 3+2 60%, 3+2 70%, 2+2 75%, 2 x 2+2 80% 

Floating Clean pull 1 x 3 80%, 1 x 3 90%, 3 x 2 95% 

Horizontal jumps 4 x 4 

Accessory: 

Slow Russian twist 3 x 12 

Plank 3 x 60 sec 

Super man back extension 3 x 12 

Day 3 

AK Block snatch 1 x 3 50%, 1 x 3 60%, 2 x 3 70%, 4 x 2 75% 

Clean 1 x 3 50%, 1 x 3 60%, 1 x 3 70%, 4 x 3 75% 

Front squat 1 x 3 75%, 1 x 3 80%, 4 x 3 85% 

Behind neck jerk 1 x.4 50%, 1 x 3 60%, 1 x 3 70%, 3 x 3 75%

Accessory

Strict Press 3 x 10 

Hanging knee raise 3 x 10 

DB Split squat 3 x 10 

Day 4 (Saturday class) 

Snatch pull + Snatch 3+1 50%, 3+1 60%, 2+1 70%, 2+1 75%, 3 x 1+1 80% 

Back squat 1 x 3 40%, 1 x 3 50%, 1 x 3 60%, 1 x 3 70%, 4 x 3 80% 

Jerk from rack 1 x 3 60%, 1 x 3 70%, 1 x 3 75%, 3 x 3 80% 

Deficit clean pull 1 x 3 50%, 1 x 3 60%, 1 x 3 70%, 2 x 3 80%, 2 x 3 90%