CrossFit Orwell Affiliate Programme 08-06-2020

Monday 8th June

WARM-UP

EMOM x 6 MINUTES
MIN 1 – :45 Bike
MIN 2 – :45 Up-Downs
MIN 3 – :40 Good Mornings

STRENGTH

5-5-5-5
Tempo Deadlift (1111)

WORKOUT

AMRAP x 13 MINUTES
12/10 Cal Bike

10 Deadlifts 60kg/45kg

10 Slam Balls

12/10 Cal Bike

10 Deadlifts

10 Burpees

Tuesday 9th June

WARM-UP

AMRAP x 5 MINUTES

16 Star Jumps

8 Alt. DB Bent Over Row

8 Scap Push-ups

8 Sit-ups

STRENGTH

5-5-5-5
Tempo Bench Press (1111)

WORKOUT

FOR TIME
50 Tuck-ups
400m Run
30/25 Cal Row
20 DB Renegade Rows 17.5kg/12.5kg
30/25 Cal Row
400m Run
50 Tuck-ups

Wednesday 10th June

WARM-UP

3 SETS
:30 Lunges
:30 Ring Rows
:30 Mountain Climbers :30 Up-Downs

STRENGTH

5-5-5-5
Tempo Back Squat (1111)

WORKOUT

FOR TIME
12-10-8
Strict Pull-ups
Thrusters 45kg/32.5kg

-2:00 Rest-

12-10-8
Strict Pull-ups

Thrusters

Thursday 11th June

WARM-UP

AMRAP x 5 MINUTES

5 Strict Press
10 Sit-ups
20 Single Under

STRENGTH

5-5-5-5
Tempo Strict Press (1111)

WORKOUT

3 ROUNDS
50 Double Unders
10 Push Press 52.5kg/35kg

Into…

100 Sit-ups

Into…

3 ROUNDS
50 Double Unders

10 Push Press

Friday 12th June

WARM-UP

AMRAP x 4 MINUTES (WITH EMPTY BARBELL)

8/6 Cal Bike
8 Clean Deadlift
8 Hang Muscle Clean
8 Hang Power Clean

STRENGTH

EVERY 1:00 x 6 SETS
1 High Hang Power Clean +
2 Hang Power Cleans

WORKOUT

EVERY 2:00 x 6 SETS
15/12 Cal Bike
Max Hang Power Cleans 52.5kg/35kg in remaining Remainder

Saturday 13th June

WARM-UP

AMRAP x 5 MINUTES
5 Inchworm + Push-up

10 Scap Pull Downs w/ Band

10 DB Sumo Deadlift

10 Kipping Swings

STRENGTH

2 SETS
10 Single DB OH Tricep Extension

15 Slow Banded Lat Pull-downs

20 Alt. DB Curls

-Rest as Needed b/t Sets-

WORKOUT

4 SETS
ON A 3:00 RUNNNG CLOCK…

200m Run
20 Alt. DB Snatch 17.5kg/12.5kg

Max Toes to Bar in Remaining Time

Sunday 14th June 

WARM-UP

2-3 ROUNDS (7 MIN CAP)
:30 Row
5/5 SA KB Deadlifts
10 Hollow Rocks and/or 10 Glute Bridge-Ups

5/5 SA KB Upright High Pulls
10 Alt. Lunges
5/5 SA KB Push Press w/:03 Hold Overhead every rep

STRENGTH

ON A 10:00 RUNNING CLOCK… Build to a Heavy set of Complex…

1 SA KB Deadlift* 1 SA KB SDHP

1 SA Russian KBS 1 SA KB Cleans

1 SA KB Push Press

*Complete one full round on the Right Side and then complete one full round on the Left Side.

WORKOUT

AMRAP x 15 MINUTES
20/15 Cal Row

20 Russian KBS 24kg/16kg

20 Walking Lunges

20 Up-Downs