CrossFit Orwell Affiliate Programme 06-04-2020

Monday 6th April

WORKOUT

5 ROUNDS FOR TIME 500m Row
12 Hang Squat Cleans (42.5kg / 30kg)

FINISHER

3 SETS
15 V-Ups 30 Russian Twists

Tuesday 7th April

STRENGTH

5×3 Weighted Strict Pull-up

WORKOUT

EMOM x 21 MINUTES
MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Gymnastics Pull*

* Choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

Wednesday 8th April

WORKOUT

FOR TIME 100 Push Press 57.5kg / 40kg*

*Every time you break 10 Up-Downs

Thursday 9th April

WORKOUT

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs 22.5kg/15kg 

FINISHER

2-3 SETS
10/10 Single Arm DB Rows

30 Sec DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

Friday 10th April

STRENGTH

ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift

FOR TIME
21-15-9 Cal Machine

15-12-9 Deadlift 100kg / 70kg 

12-9-6 Strict HSPU

Saturday 11th April

BENCHMARK WORKOUT

“CINDY”

AMRAP x 20 MINUTES

5 Pull-ups
10 Push-ups
15 Air Squats

FINISHER

NOT FOR TIME

30-20-10 Glute Bridge Ups

10-20-30 Banded Good Morning

Sunday 12th April 

WORKOUT

3 ROUNDS FOR TIME

400m Run
50 Sit-ups
25 Power Snatch (35kg /25kg)

FINISHER

4 SETS*
7 Full Curls

7 Full to Half Curls

7 Half to Full Curls

*Use DB or Barbell -Rest as Needed b/t Sets-

Weightlifting Programme 

Session 37

SNATCH

50%/2          60%/2     70%/2  

80%/2          90/1           95%/1 – CONTINUE TO MAX

CLEAN AND JERK

50%/2          60%/2     70%/2  

80%/2          90/1           95%/1 – CONTINUE TO MAX

Speed Back Squat

40%/2        50%/            60%/2

70%/2          (80%/3)4       

Counter Movement Jump – Hands on hip and feet in a natural squat position. Slowly lower then proceed to jump maximally. No rebounding, re-set on every rep. 

5 x 5

ACCESSORIES

Split Position Strict Press 3 x 10

Banded Row 3 x 15

60 second plank x 3

(last 2 reps of each set should be challenging)

Session 38

SNATCH BALANCE + OVERHEAD SQUAT

30%/2+3         40%/2+3            (50%/2+3)3

CLEAN + FRONT SQUAT + JERK

40%/2+2+1     50%/2+2+1      (60%/2+2+1)3

CLEAN DEADLIFTS – seconds eccentric (lowering to start position)

50%/5                 60%/5             70%/5

(80%/5)3                     

CIRCUIT

15 Bent-over row

15 Behind the next strict press

1 Min Plank

4 rounds

SESSION 39

SNATCH + PULL– 3 seconds eccentric to floor

50%/2+2         60%/2+2         70%/2+1

SPEED BACK SQUAT

40%/8                50%/8                60%/8           

70%/8            

PUSH PRESS

40%/5               50%/5            (60%/5)4         

DEFICIT CLEAN PULL + DEADLIFT (3 second eccentric)

60%/2+2                      70%/2+2                       80%/2+2

CIRCUIT

15 Banded-pull apart

15 sit-ups

15 strict press

1min rest

4 Rounds