CrossFit Orwell Affiliate Programme 08-07-2019

Monday 8th July 2019 

Strength/Skill 

Back Squat 5×5 (30×1)

60-70% of 1RM 

-Rest 2:00 between sets

WOD 

4 Rounds 

200m Run

20/15 Cal machine

12 Strict Pull-ups

-15:00 Cap 

Orwell Conditioning 6:30pm 

1 Round 

4:00 Stations

1:00 Rest btw Stations

Station 1

AMRAP

8 Box Jumps

8 Push-ups

Station 2

200m Run

then…

AMRAP

10 KB swings

10 Goblet squats 

Station 3

AMRAP

20 Doubles Unders

10 Alt Lunges

Station 4

200m Run

then… 

AMRAP

Burpees 

Orwell Gymnastics 6:30pm 

Ring Muscle up Development + Drills 

EMOM 15 

1st 15s chin above bar hold 

2nd 30 sec chest to ring hold 

3rd 45 seconds of tuck sits 

Tuesday 9th July 2019 

Strength/Skill 

On a 10:00 running clock… 

Handstand Push-up Development 

WOD  

On a 7:00 running clock…

1000m Row/Ski or 50-70 cal bike  then…

Max HSPU in Remaining Time

Immediately into…

For time*

35 DB Manmakers 

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead 

Finisher 

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 Ring rows

60 sec btw sets

Orwell Conditioning 6:00am

3 Rounds 

1:30 Stations

:30 Rest btw Stations

No Rest btw Rounds

Station 1

Max Reps DB Hang Clean & Press

Station 2

Max Cal Bike

Station 3

Max Reps DB Front Squat

Station 4

Max Plank Hold 

Wednesday 10th July 2019 

Strength/Skill 

Snatch Complex  

Every 1:30 for 8 sets 

2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across 

WOD 

“Double AMRAP” 

AMRAP 4

7 Hang Power Snatch 

5 Box Jumps 

-Rest 2:00-

AMRAP 4

7 Hang Power Snatch

5 Box Jumps

Orwell Weightlifting 7:30pm 

Slow snatch 6 x 3 70-75% 

Floating snatch pulls 3 x 8 

Finisher 

50 empty bar muscle clean + strict press 

Thursday 11th March 2019

WOD

Hero Workout  

“LOREDO”

6 Rounds for time 

24 Air Squat

24 Push-ups

24 Walking Lunges

400m Run 

Cool down  

200m Walk & Stretching

Orwell Conditioning 6:00am 

In pairs 

20 minute AMRAP

P1 Row for distance 

P2 Run 400m + 10 Wall balls 

Friday 12th July 2019 

WOD  

3 Rounds 

AMRAP 2:30  12 Double Under + 6 DB Deadlift

-Rest :30-

2:30 – Bike @Moderate Effort

-Rest :30-

AMRAP 2:30 12 Sit-ups + 6 DB Hang Power Clean

-Rest 1:30 btw Rounds 

Cool down/Stretching 

*Focus on quads, inside thighs, and IT bands 

Orwell Conditioning 12:30pm 

For time 

2000m/1500m machine 

800m run 

50 burpees 

Saturday 13th July 2019 

Strength/Skill 

In teams of 2 

EMOM 10 

MIN 1 – 3 Deadlift

MIN 2 – 6 Seated DB shoulder Press 

*Seated DB press can be done from a bench or box. 

WOD 

 “Death by burpees” 

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you cannot complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on… 

Orwell Weightlifting 09:30am 

Hang clean + clean and jerk 

15 mins up to heavy single 

then…

EMOM 14

2 clean and jerks @ 80% of complex 

Sunday 14th July 2019 

WOD  

Benchmark Workout  

“Kelly”

5 Rounds 

400m Run

30 box jumps

30 wall balls

Finisher 

5 sets

15 seconds Russian Twist (heavy) * aim to use a heavy weight than usual if technique allows 

45 seconds knee tucks

-Rest :30 btw sets

Orwell Conditioning 08:00am 

40min EMOM

1 – 12 Cal Row

2 – 12 Alt DB Snatch

3 – 200m Run

4 – 3 Burpee pull ups or burpee ring/bar muscle ups