CrossFit Orwell Affiliate Programme 06-01-2020

Monday 6th January

EXTENDED WARM-UP

3-3-3
Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

WORKOUT

8-6-4-2-4-6-8 Deadlift

*After Every Set Complete… 

8 Handstand Push-ups (Strict Optional)

16 Slam Balls

Orwell Conditioning 6:30pm 

EMOM 12 

MIN 1 – 8-10 Cal Machine Sprint 

MIN 2 – 10 Heavy Russian KB Swings 

Rest 3 Mins

EMOM 12 

MIN 1 10 DB Push Press 

MIN 2 10 Down Ups 

Core Finisher x 3 

30 Sec Plank 

30 Sec Side Plank (ES) 

30 Sec Hollow Hold 

Orwell Gymnastics 6:30pm 

25:00 MINS T2B Development 

A1. Strict Pull Ups 

A2. Strict Ring Dips 

A3. 60 Sec Max Dead Bug 

Tuesday 7th January

WORKOUT

4 SETS

2:00 Max Cal Machine 

1:00 KB Swing

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets

FINISHER

“TABATA”

8 ROUNDS, :20 ON / :10 OFF 

TABATA 1 – Hollow Hold 

-Rest 1:00- 

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2

Orwell Conditioning 6:00am 

In a pair 

1200m row 

50 DB Push Press

50 Burpees  

1000m row 

30 DB Push Press 

30 Burpees 

800m row 

20 DB Push Press 

20 Burpees 

Wednesday 8th January

SKILL

EMOM x 10 MINUTES 

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.

BENCHMARK WORKOUT

“FRAN

21-15-9 

Thruster

Pull-Up

Orwell Weightlifting 7:30pm

Hang Muscle Snatch 3 x 5 50% 

Snatch Lift Off + Halting Snatch 5 x 1+1 (x2) 75% 

Back Squat… Build To Maximum 

Thursday 9th January

SKILL

ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

WORKOUT

AMRAP x 7 MINUTES
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES

10 KB Sumo DL High Pull*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round

Orwell Conditioning 6:00am 

EMOM 40 

MIN 1 – 10-15 Cal Ski 

MIN 2 – 10-16 ALT KB Lunges 

MIN 3 – 10-15 Ab Mat Sit ups 

MIN 4 REST 

Orwell Strongman/Woman 7:30pm 

AMRAP 15 

A1. 5 D Ball Over Shoulder 

A2. 5 Heavy DB Push Press 

A3. 4 Lengths Heavy Object Carry 

* Rest as needed between rounds, but try to keep moving between exercises

AMRAP 15 

B1. 3 Heavy Bench Press 

B2. 2 Lengths Sled Push 

B3. Max Time Weighted Hang

* Rest as needed between rounds, but try to keep moving between exercises

Friday 10th January

WORKOUT
EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex”* 

MIN 2 – 2 “No Jump” Rope Climbs**

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted

Orwell Conditioning 12:30pm 

EMOM 24

MIN 1 – Bike 8-12 Cals 

MIN 2 Row 8-12 Cals 

MIN 3 Ski 8-12 Cals 

*The aim is to complete calories in 30-35 seconds 

Saturday 11th January

PARTNER WORKOUT

IN TEAMS OF 2… AMRAP x 20 MINUTES* 

Partner 1 Completes… 

8-10 Cal Machine 

12 Wall Balls

6 Burpees

While Partner 2… Rests

P1 completes a full round while P2 rests then switch.

PARTNER FINISHER

100 Alt. Partner Plank “Hi-Fives”*

Orwell Weightlifting 09:30am 

Clean Pull Under 3 x 5 40-50% 

BK Clean + 2 Split Jerks 5 sets 80% 

Pause Front squat 5 x 3 75% 

Sunday 12th January 

WORKOUT

18-12-6

Up-Down + Box Jump

Hang Power Snatch

-Rest 2:00-

6-12-18

Up-Down + Box Jump

Hang Power Snatch

Orwell Conditioning 8:00am 

5 Rounds 

800m Run 

7 Burpees 

10 KB swings 

15 Goblet squats