CrossFit Orwell Affiliate Programme 07-01-2018

Monday 7th January 2019 

CrossFit
Strength
Cleans
5 x 5

WOD
14 minute AMRAP
8 Push press 50kg/35kg
10 Front squats 50kg/35kg
12 Burpees

Orwell Conditioning 6:30pm
30 Min EMOM
Min 1 – Ski 10/15 Calories
Min 2 – 10/15 Down Ups
Min 3 – Row 10/15 Calories
Min 4 – 20 RKB Swings 24kg/16kg
Min 5 – Bike 20/15 Calories
Min 6 – Rest

Orwell Gymnastics 6:30pm

Our Focus for our first block of gymnastics will be pull ups, how many can strict pull ups can you do? It doesn’t matter if your answer is 20 or 0 we can make you stronger and able to do more. If you work hard and do your homework you may even get your first pull up at the end of this block of training.

Tuesday 8th January 2019 

CrossFit
Strength
Sumo Deadlift
4 x 8

WOD
In a pair
IGYG for 20 minutes
15/10 calories Ski/Row
8 T2B/Knee raises
8 slam balls

Orwell Conditioning
In a Pair – Part 1 – 20 AMRAP
100 Calorie Row
100 Dumbbell Thrusters 17.5KG 10KG
100 Over Bar Burpees

Part B – Core EMOM x 3 rounds
Min 1 – 12-20 V-ups
Min 2 – 20 Russian Twists (add plate or KB)
Min 3 – Plank 30 seconds

Wednesday 9th January 2019 

CrossFit
Strength
Bent over rows 4 x 8
Paired with
Push ups 4 x 8-10

WOD
10 minute AMRAP
3-6-9-12
Power cleans 55kg/35kg
Pull ups/ ring rows
Down ups

Orwell Weightlifting 7:30pm 
Clean
Front Squat
Split Jerk
2 x 3 at 70%
2 x 2 at 75-80%
3 x 1 at 85%

Clean Deadlift
3 x 5 at 110% C+J

Thursday 10th January 2019 

CrossFit
Strength
Strict Shoulder Press
4 x 8

WOD
24 EMOM
1st min 8-12 T2B
2nd min 15-20 Wall balls
3rd min 15-20 Cal row
4th min 15-20 Box jumps
5th min Rest

Orwell Conditioning
AMRAP 25 Minutes
50 Cal Ski/Row/Bike
50 Double Unders / 100 Single Unders
50 KB Front Squats 20kg/12kg
50 HR Push Ups
50 Ab Mat Sit Ups

Friday 11th January 2019 

CrossFit
Strength
Split Squats
4 x 8 each leg

WOD
For time
30 calorie row
30 wall balls 9kg/6kg
30 DB Thrusters 22.5/15kg
30 burpees

Orwell Conditioning 12:30pm
In Pairs
1000m Ski Buy In
I Go You Go x 6 rounds each
10 Goblet Squat
10 Goblet Lunges
10 Single arm KB Push Press (5 each side)
1000m Row Buy Out
(use a KB weight that you can go unbroken with each round)

Saturday 12th January 2019

CrossFit
Strength
Build to a 3 rep max front squat

WOD
5 rounds
400m run
15 Thrusters 42.5kg/30kg
20 over bar burpees

Orwell Weightlifting
Snatch
2 x 3 at 75%
3 x 2 at 80%
3 x 1 at 80-85%

Floating Snatch Deadlifts
4 x 5 at 100%

Sunday 13th January 2019 

CrossFit
WOD
30 minute max calories
Bike,Ski,Row
Every 5 minutes complete
100m run
10 GTOH 55/35kg

Orwell Conditioning
10 min AMRAP of 21-15-9
21 Dumbbell Snatch 22.5/15kg
15 Cal Ski/Row or Bike
9 Burpees
3 Mins Rest
800m Run
Rest 2 Mins
400m Run
Rest 1 Min
200m Run