CrossFit Orwell Affiliate Programme 09-09-2019

Monday 9th September

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – 5-7 False Grip Ring Rows or 3-5 False Grip Pull-up*
MIN 2 – 10/8 Cal Machine 

*Focus should be on maintaining the False Grip the entire pull.

WORKOUT

AMRAP x 16

15-20 Cal Machine 

20 Sit-ups

1-3 Strict Muscle-Ups – 5-10 Strict Pull-Ups –  7-15 Strict Ring Rows

COOL DOWN

5:00 Foam Rolling Low Back & Hammies
5:00 Long Hold Stretching Low Back & Hammies

Orwell Conditioning 6:30pm

2 ROUNDS

5:00 Stations
No Rest b/t Stations 1:00 Rest b/t Rounds

STATION 1

EMOM 10-15 Burpees

STATION 2

EMOM
45 Sec Hard Row + 15 Sec Easy Row

STATION 3

EMOM
20 Plate Ground to OH

Tuesday 10th September

WORKOUT

FOR TIME

1000m Row/Ski Or 40-55 Cal Bike 

800m Run

80 Double Unders

40 Single DB Step-Ups

500m Row/Ski Or 20-28 Cal Bike 

400m Run

40 Double Unders

20 Single DB Step-Ups

-24:00 Time Cap-

FINISHER

3 SETS

10/10 Single DB Bent Over Row

10 Strict Hanging Knee Raise

30 Glute Bridge-Ups

Orwell Conditioning 6:00am

WORKOUT

AMRAP 25

200m Wall Ball Run

15 Wall Balls 

20 Sit-Ups

15 Box Jumps

20 AKB Swings

Wednesday 11th September

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk

*Either Power or Squat Variation 

BENCHMARK WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks 

Orwell Weightlifting 7:30pm 

Floating Cleans 

3 x 3 at 80%

3 x 2 at 85-90%

Front Squat 

5 – 3 – 2 – 2 *aim to increase load from last week* (aim for 75-80% for the 5s) 

Push Press 

5 – 3 – 2 – 2 

Thursday 12th September

STRENGTH

Strict Pull Ups 5 x 5-8 *Bands Can Be Used Or Low Bar Assisted 

90 Sec Btw Sets 

EMOM x 10

MIN 1 — 12-16 ALT DB Clean Press 

MIN 2 — 10-15 Cal Machine 

45 Seconds Work 15 Second Transition 

-Rest 3:00-

EMOM x 10

MIN 1 — 8-12 ALT DB Devil Press 
MIN 2 –10-15 Cal Machine

45 Seconds Work 15 Second Transition 

Orwell Strongman 7:30pm 

In Teams Of 3 

AMRAP 8 

P1 50m Farmers Carry *DBs, Kbs or Farmers Handles Can Be used

P2 D Ball Lunges

P3 Assault Bike Calories

AMRAP 8

P1 8m Sled Push + 8m Sled Pull  

P2 Gun plate hold

P3 10-15 Strict Knee Raises 

AMRAP 8 

200m KB Run 

20 American KB Swings 

Orwell Conditioning 6:00am 

EMOM 28

1st Min 10-15 Cal Rower 

2nd Min 16-20 ALT DB Snatch 

3rd Min 10-15 Down ups 

4th Min 10 Air Squats 5-10 Push ups 

Friday 13th September 

10-9-8-7-6-5-4-3-2-1

Power Clean 

STOH 

Front Squat

Over Bar Burpees

*Choose a weight that you can achieve sets of 5-8 touch and go when fresh 

25 Min Cap 

Orwell Conditioning 12:30pm

WORKOUT

3-6-9-12-15-18-21

Slam Ball

Ring Row

Push-Up

*12:00 Hard Cap

3 mins rest 

In A Pair For Time 

2k Row Or Ski 

Saturday 14th September

PARTNER WORKOUT

IN TEAMS OF 3…

ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press Each*

-Rest 5:00-

ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Pull ups 
10 Push ups 
15 Air Squats

P1 Cindy – P2 Max Cals Bike – P3 Rest  *Rotate as needed

Orwell Weightlifting 9:30am 

2 Hip Snatch + Snatch Balance + 2 OHS

3 Sets at 15-30kg

1 Floating Snatch + 2 Touch And Go Snatches 

5 Sets At 70-75%

Snatch Deadlifts 

4 x 3 At 115%  of Snatch 

Sunday 15th September 

WORKOUT

*27-21-15-9

Power Snatch

Box Jumps 

*400m run after every full set

Orwell Conditioning 8:00am 

1 ROUND

3:00 Stations 1:00 Rest b/t Stations

STATION 1

AMRAP – 5 Push-ups 10 Air Squats

STATION 2

Run 400m + Max Wall Balls 

STATION 3

AMRAP – Burpee Box Jumps 

STATION 4

Run 400m + Max Wall Balls 

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