CrossFit Orwell Affiliate Programme 09-03-2020

Monday 9th March

 

 

 

 

 

 

 

Active Stills Affiliate Shoot Day

(Workouts will be be released tomorrow)

Orwell Gymnastics 7:00pm 

HSPU Development 25:00 

– Tabata Hollow Hang 

FINISHER x 3 SETS 

15-20 Tricep pushdowns 

15 BB Bicep Curls 

Tuesday 10th March

PARTNER WORKOUT IN TEAMS OF 2…

100-80-60-40-20 Cal Machine

50-40-30-20-10 “Syncro” Walking Lunges

*On the machine, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the machine portion, the resting partner must hold (1) KB in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the machine is completed. The Bell remains on the ground while the partners lunge

FINISHER

3 SETS
20 Quad Heel Touches

20 Hollow Rocks/ 30 Sec Hold

Orwell Conditioning 6:00am 

AMRAP 12

15/20 Cal Machine 

20 American KB Swings 

3 MINS REST 

AMRAP 12

5 Pull ups 

10 Push Ups 

15 Air Squats 

3 MINS REST 

AMRAP 5 

Max Wall Balls

*Every break complete 10 Down ups

Wednesday 11th March

STRENGTH

10RM Front Squat

WORKOUT AMRAP x 9 MINUTES

9 Overhead Squat*

9 Up-Downs

9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed

Orwell Weightlifting 7:00pm

POWER-SNATCH

40%/2                 50%/2            60%/2

70%/1                75%/1 – Continue to build to HEAVY single power Snatch.

CLEAN & JERK

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

80%/1+1         85%/1+1         (92.5%/1+1)2

Thursday 12th March

 

WORKOUT
ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder

Orwell Conditioning 6:00am

IGYG 

00:00-12:00 IGYG 10 Cal Rower + 10 Slam Balls 

13:00-25:00 IGYG 10 Cal Rower + 6 Burpees over rower 

Core Finisher 

3 x 12 Strict Knee raises 

Tabatta Hollow Hold

Orwell Strongman/Woman 7:30pm 

In Teams Of 3

20 Minutes To Find A 3 Rep Max Bench Press  

50 D Ball To Shoulder 

100 ALT DB Clean & Press 

150 Weighted Box Step Overs 

*2 People Working At One Time, 2 Kettlebells Must Be Held Of the Ground Throughout The Entire Workout, The Team Must Stop If the KBs Are Put Down 

Friday 13th March

SKILL

3 SETS
50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets

WORKOUT E4MOM x 16 MINUTES

MIN 1-4 – Row or Ski  800m

MIN 5-8 – AMRAP of… 3 Wall Walk + 15 Slam Balls 

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Row or Ski 200m

MIN 3-4 – AMRAP of…2 DB Up-Down + 4 DB Box Step-Ups

Orwell Conditioning 12:30pm

4 mins work 2 mins rest x 4 

30 Wall Balls

30 Ab Mat Sit Ups 

30 Up Downs 

Remaining time max double under or single unders 

Saturday 14th March

 

STRENGTH

10RM Push Press

WORKOUT
ON A 15:00 RUNNING CLOCK… Buy-In: 100 Wall Balls

IN THE REMAINING TIME… AMRAP

10 Thrusters

10 C2B Pull-Ups

Orwell Conditioning 7:30am 

50-40-30-20-10 Calorie Machine

Between each round Complete: 

14 SA Devil Press 

14 Goblet Lunge

Orwell Weightlifting 09:30am 

SNATCH PULL + SNATCH

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

80%/2+1         (90%/1+1)3    

SPEED BACK SQUAT

60%/3              70%/3              (80%/3)4

Sunday 15th March

 

PARTNER WORKOUT IN TEAMS OF 2…

500m Row

60 Power Clean

1000m Row

40 Power Clean

1500m Row

20 Power Clean

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

Orwell Conditioning 8:00am

AMRAP 25 

50 KB Swings 

50 SA DB/KB Thrusters 

50 Burpees 

50 AB Mat Sit Ups 

Row 1000m – Ski 1000m – Bike 40-70 Cals 

Orwell Weightlifting Programme 

Session 21

SNATCH

50%/3         60%/2     70%/2  

80%/2          (85%/2)3

SNATCH PULL + HANG SNATCH PULL

75%/3         80%/3     90%/3 

(105%/ 1+1)2- Upon completion of first snatch pull from the ground, accumulate 3 seconds of eccentric load while lowering to the knee and then complete and additional fast and close pull.

Back Squat

40%/4          50%/4     60%/4 

70%/4           80%/4       (90%/2)3

BOX JUMPS

4 x 3 – Small progression in jump height from previous sessions

ACCESSORIES

Snatch Sots Press 3 x 8

Hanging Knee raises 3 x 8

Bent over Row 3 x 8

(last 2 reps of each set should be challenging)

Session 22

POWER-SNATCH

40%/2                 50%/2            60%/2

70%/1                75%/1 – Continue to build to HEAVY single power Snatch.

CLEAN & JERK

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

80%/1+1         85%/1+1         (92.5%/1+1)2

FLOATING CLEAN-PULLS

80%/3              90%/3               (105%/2)3 – 3-seconds eccentric (lowering to start position)

HORIZONTAL JUMPS

4 x 3 – Challenge yourself to jump MAXIMALLY for each rep and if possible, measure distance.

Session 23

SNATCH FROM BLOCK ABV KNEE

50%/3               60%/3                 70%/3

(82.5%/1)4

CLEAN + PULL

50%/3              60%/3                   70%/3

80%/3             85%/2                    (90% 1 + 1)2

FRONT SQUAT

70%/2             80%/3                     90%/2

(100%/1)3                  

BEHIND THE NECK JERK

50%/3             60%/3            70%/3

80%/2             (90%/2)3

ACCESSORIES

Strict Press 3 x 8

STRICT Hanging Knee Raise 3 x 12-15

Split Squat 3 x 12-15

SESSION 24

SNATCH PULL + SNATCH

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

80%/2+1         (90%/1+1)3    

SPEED BACK SQUAT

60%/3              70%/3              (80%/3)4

JERK FROM RACK/BLOCK

60%/3              70%/3               (80%/2)2

92.5%/1)2

DEFICIT CLEAN PULL

60%/3              70%/3               80%/3

(90%/2)2         (105%/2)2