CrossFit Orwell Affiliate Programme 05-08-2019

Monday 5th August

EXTENDED WARM-UP

3 SETS
5 Tempo DB Push Press 
5 Tempo Deadlift 

*Each Set increase weight on DL. Workout weight for final set.

WORKOUT

FOR TIME

40-30-20
Deadlift 

Single Arm DB Push Press 

Box Jump 

Orwell Conditioning 6:30pm

WORKOUT

5 ROUNDS FOR TIME

18-21 Cal Machine 

25 wall balls

9 Burpees

-18:00 Hard Cap-

Orwell Gymnastics 6:30pm 

15 RUNNING CLOCK AFTER WARM UP 

– Kipping Pull up progressions  

– Tabatta Hollow & Arch 

UPPER BODY CIRCUIT x 4 

10 DB Laterall raises 

10 Feet Elevated Ring Rows 

10 Kneeling Banded Pull Downs 

Tuesday 6th August

WORKOUT

AMRAP x 15 MINUTES

20/15 Cal Bike/Ski/Row

15 Hand Release Push-up

2 Rope Climb

FINISHER
ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills… Beginners – Pike Walk or HS Hold Intermediates – Box Rotation or Wall Walk Advanced – Max Distance Walk

Orwell Conditioning 6:00am

WORKOUT

AMRAP x 20 MINUTES

200m Run

12 Kettlebell Swings

12 Box Jumps

-Rest 2:00-

AMRAP x 5 MINUTES

5 Sit-Ups
5 Hollow Rocks or 10 Second Hollow Hold 

Wednesday 7th August

STRENGTH

5-5-3-3-1-1 Back Squat

-Rest at least 2:00 b/t Sets-

*Week 5 of Squat Cycle.  Goal is intentional building toward Moderate-Heavy single…no missed reps.

5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat
30 Down-ups

-Hard Cap 8:00-

Orwell Weightlifting 7:30pm 

Snatch 3-3-2-2-1-1-1

* Up to a heavy single (This does not mean max out) 

Back squat 5 x 3 85% 

Thursday 8th August

WORKOUT

EVERY 9:00 x 3 

1500m Row/Ski or Bike 60-90 calories 

25 Plate Ground to Overhead  

Max Double Unders/ Single Unders in Remaining Time

FINISHER

3 SETS

15 DB Floor Press

45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Orwell Conditioning 6:00am

WORKOUT

5 SETS FOR TIME

250m Row/Ski

200m Run

16 Alt Single arm Devil Press

-Rest 2:00 b/t sets-

FINISHER

4:00 Couch Stretch (2:00/Each Side)

Orwell Strongman/woman 7:30pm 

This weeks focus will be on heavy carries 

Carry 1: Max weight farmers carry over 50m (Time Cap 45 Seconds) 

Carry 2: Max weight yoke carry 50m (2 re-starts maximum) 

Friday 9th August

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

WORKOUT

FOR TIME

400m Run into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster

4-8-16-24-16-8-4

Pull-up

Orwell Conditioning 12:30pm

WORKOUT

AMRAP x 18 MINUTES

60 Double-Unders or 120 Single-Unders

40 Sit-Ups

20 DB Deadlifts

100m KB or DB Farmer’s Carry

20 DB Hang Squat Cleans

FINISHER

2-3 SETS
20 Alt. Plank DB Slides 5/5 Side Plank Rotations

Saturday 10th August

WORKOUT

3 SETS FOR QUALITY

2:00 Bike, Row, Ski, or Run

1:00 Russian KB Swing 

1:00 Static Hold of Choice*

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options… Squat Hold  Plank Variations Hollow Hold
Chin Above Bar or Bar Hang, Handstand Hold

Orwell Weightlifting 09:30am 

Split stance strict press 4 x 5 each side 

Build to a heavy clean and jerk

Clean deadlift 5 x 5 ascend by feel  

Sunday 11th August 

WORKOUT

FOR LOAD*

15-12-9 Power Snatch

-Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00-

AMRAP x 10 MINUTES

100m Run

10 Single Arm Alt. DB OH Lunges*

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

Orwell Conditioning 8:00am 

PARTNER WORKOUT* IN TEAMS OF 2…

AMRAP x 10 MINUTES

P1 – 10 Wall Balls + 10 Med Ball Alt Reverse Lunges

P2 – 5 KB swings 10 kettlebell heel taps 

-Rest 2:00 b/t AMRAPs

AMRAP x 6 MINUTES

P1 – 12 V-Ups + 6 Downs Ups
P2 – Overhead Plate Hold

*Partner 1 completes 1 full round of the designated work. Once partner 1 is finished, partners switch.