CrossFit Orwell Affiliate Programme 09-12-2019

Monday 9th December

WORKOUT AMRAP x 20 MINUTES

15 Up-Downs

30 Double Unders

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings

1:00 Ring FLR or Plank

Orwell Conditioning 6:30pm 

EMOM 40 

1st min 10-20 Calorie Row

2nd min 10-20 Cal Bike 

3rd min 10-20 Cal Ski erg 

4th min rest 

*Strictly 45 seconds work 15 second transition

Orwell Gymnastics 6:30pm 

20:00 mins T2B Development 

EMOM 15 

1st min 45 Sec V ups 

2nd min 5-8 HSPU / Inverted box push up 

3rd min 8-10 Inverted bar row 

Tuesday 10th December

STRENGTH

5-3-1 Push Press

*Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+

1+ means perform max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

WORKOUT

“DOUBLE AMRAP”

AMRAP x 4 MINUTES
2 DB Devil’s Press 
6 DB Push Press
8 DB Alt. Suitcase Lunges

-Rest 1:00- Repeat!

*Pick up where you left off in the second AMRAP

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 December

SKILL

ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

BENCHMARK WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row/Ski/Bike
20 Wall Balls 
20 Box Jumps

25 Cal Row/Ski/Bike
30 Wall Balls 
30 Box Jumps

25 Cal Row/Ski/Bike
50 Wall Balls
50 Box Jumps

25 Cal Row

FINISHER

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Orwell Weightlifting 7:30pm 

Snatch  1 x 2 @ 70% / 75% / 80% 

4 x 1 build in weight go for a PB if its feeling good 

Back Squat 5 x 4 80% 

Thursday 12th December

WORKOUT EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike/Row

MIN 2 – 5 Burpee Over Bar + 5 Deadlift*

*Option to do 7 or 5 Burpees! Stick with your choice through the whole workout.

COOL DOWN

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

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

EMOM 28 

1st min Heavy Sled pushes 

2nd min D Ball cleans for distance 

3rd min Renegade rows

4th min Rest 

Friday 13th December

STRENGTH

5-3-1 Front Squat

*Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+

1+ means perform max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

WORKOUT

FOR TIME

30 Front Squat

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

Orwell Conditioning 12:30pm 

50-40-30-20-10 Calorie Row or Ski erg 

Between each round Complete: 

14 ALT DB Snatch 

14 Goblet Squats

14 Burpees  

Saturday 14th December

PARTNER WORKOUT

IN TEAMS OF 3… FOR TIME
10k Row*

*Partners must alternate in order every 250m (switch on the even 250m). The person that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.

Orwell Weightlifting 9:30am 

C&J   1 x 2 @ 70% / 75% / 80% 

4 x 1 build in weight go for a PB if its feeling good 

Back Squat 4 x 2 85% 

Sunday 15th December

EXTENDED WARM-UP

3 SETS
3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

WORKOUT

FOR TIME

20-16-10
Power Snatch

Back Rack Forward Lunge

-Rest 3:00-

16-12-8
Power Snatch

Back Rack Forward Lunge

-Rest 3:00

8-6-4
Power Snatch

Back Rack Forward Lunge

Orwell Conditioning 8:00am

AMRAP 30 

In a Pair 

P1 Runs 400m 

P2 Moderate pace machine 

Synchro – 10 down ups, 10 alt S/A DB cluster, 10 HR Press ups