CrossFit Orwell Affiliate Programme 10-02-2020

Monday 10th February

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift

WORKOUT

“CHRISTINE”
3 ROUNDS FOR TIME

500m Row

12 Deadlifts 

21 Box Jumps

DL should be relatively light and done unbroken

Orwell Conditioning 6:30pm

EMOM 32

1st min 15 Slam Balls

2nd min 10-15 Cal ski

3rd min 10-15 Box jumps/step ups

4th min 45 sec plank hold

Orwell Gymnastics 6:30pm 

Kipping Pull up Development 

Strength Circuit: x 3 each couplet

A1. 10/10 SA Ring Row 10/10

A2. 12 Deficit push ups 

B1. YTW 8-8-8

B2. 10 DB Bicep curl 

Tuesday 11th February

STRENGTH

5 SETS*
2 Push Press + 1 Push Jerk + 1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics

WORKOUT EMOM x 12 MINUTES

MIN 1 – 7 Push Press then Max Push Jerks Until :50

MIN 2 – 5 Burpees then Double Unders

75 Fast Single Unders Intermediate – 40 Double Unders Advanced – 40 Unbroken Double Unders

Orwell Conditioning 6:00am

3 mins on 1 min off x 7

15-20 Cal Machine (max 90 sec machine)

AMRAP 7 Down ups + 15 AKBS

Core Finisher

15 Hanging Knee raises

30 sec cycle crunches

X 4  

Wednesday 12th February

WORKOUT AMRAP x 7 MINUTES

1-2-3-4…and so on Bar Muscle-Ups

2-4-6-8..and so on Hang Power Clean

-Rest 3:00-

AMRAP x 5 MINUTES Pick-Up Where You Left Off!

FINISHER

3 SETS
30 MB Russian Twists

20 Weighted Glute Bridge-Ups (MB or DB)

Orwell Weightlifting 7:30pm

Power snatch + OHS 1 x 2+3 40%, 1 x 2+3 50%, 1 x 2+3 60%, 4 x 2+2 70%

Clean & jerk 1 x 3+2 55% 1 x 3+2 60%, 1 x 3+2 70%, 2 x 2+2 80%, 2 x 2+1 85% 

Floating clean pulls 1 x 3 80%, 1 x 3 90%, 3 x 2 100% 

Thursday 13th February

WORKOUT AMRAP x 35 MINUTES

500m Row/Ski/Bike equivalent 

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 core exercise “your Choice*”

* (You can pick one or mix it up!)… Hollow Hold, Plank Hold, Plank Shoulder Taps,Quad Heel Touches, Sit-Thrus

Orwell Conditioning 6:00am 

 IN A PAIR – completed how you choose 

Row or Ski 5k

150 Wall Balls

Orwell Strongman/Woman 7:30pm 

15:00 to build to a 3RM Thruster *Bar taken from the floor 

10-1

Bench Press

Hang squat clean  

Friday 14th February

SKILL

ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups*

*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negatives

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

“LOVE LOSS”

EVERY 4:00 FOR 6 SETS

7 S.A Up-Down Devil’s Press

14 DB Front Squat

16/13 Cal Bike/Ski/Row

Orwell Conditioning 12:30pm 

5 rounds

30 Cal Machine

15 Wall Balls

Remaining time Max cals machine

20 Min Cap

Core FINISHER:

30 Sec Bicycle crunches

30 Sec Plank

30 Sec rest

X 4

Saturday 15th February

WORKOUT AMRAP x 18 MINUTES

15 KB Sumo DL High Pull 

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

15-20 Burpees

FINISHER

3 SETS
20 push ups + 20 Slow Tucks-Ups

Orwell Conditioning 7:30am 

21-15-9 (8 min AMRAP)

AKB swings

Slam balls

Ab mat sit ups

3 mins rest

21-15-9 (8 min AMRAP)

Rower cals

Over rower Burpees

3 min rest

21-15-9 (8 min AMRAP)

Dumbbell Cleans

Assault bike/ski Cals

Orwell Weightlifting 09:30am

Snatch pull + Snatch 1 x 2+2 50%, 1 x 2+2 60%, 1 x 2+1 70%, 1 x 2+1 80%, 3 x 1+1 85% 

Back squat 1 x 3 40%, 1 x 3 50%, 1 x 3 60%, 1 x 3 70%, 5 x 3 80%

Sunday 16th February 

EXTENDED WARM-UP

ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of “Bear Complex”

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME
100 Reps of “Bear Complex”

*P1 works while P2 rests. switch as needed…singles or multiple reps

Orwell Conditioning 8:00am 

5 Rounds

20 Burpee Box overs 

25 Wall Balls 

30 V-Ups 

CrossFit Orwell Weightlifting Program by Coach Alex Bigby 

8-week cycle goals

  • Primary focus on clean and jerk; slightly more weekly volume will be dedicated to C+J in their derivatives.
  • Front Squats will utilise intensity relative to the C&J. For example, (100%/3)3 will read as follows; Intensity 100% of C+J 1RM for 3 reps and 3 sets. Therefore, initially squats will be smooth and fast. Back squat intensity will be relative to your back squat 1RM.
  • Focus on consistent foot pressure for the C&J and snatch derivatives and classic full lifts.

 Week 1 & 2

  • Intensity within the first 2-weeks will be light and fast for the classic lift with the goal of refining technique.
  • As previously explained, squats are smooth with an emphasis on control through downward phase (eccentric).
  • Pulls and floating exercises should focus on consistent and precise foot pressure.

 WEEK 2 

Session 1 

Snatch 1 x 3 50% , 1 x 3 60% 1 x 3 70%, 3 x 3 70% 

Snatch Pull 1 x 3 75%, 1 x 3 85%, 2 x 3 95%, 3 x 3 100% 

Back Squat 1 x 5 40%, 1 x 5 50%, 1 x 5 60%, 1 x 5 70%, 3 x 5 80% 

Box jumps 4 x 5 

Accessories:

Snatch sorts press 4 x 10

hanging knee raises 4 x 10

Bent over rows 4 x 10

(last 2 reps of each set should be challenging)

Session 2 (Wednesdays class)

Power snatch + OHS 1 x 2+3 40%, 1 x 2+3 50%, 1 x 2+3 60%, 4 x 2+2 70%

Clean & jerk 1 x 3+2 55% 1 x 3+2 60%, 1 x 3+2 70%, 2 x 2+2 80%, 2 x 2+1 85% 

Floating clean pulls 1 x 3 80%, 1 x 3 90%, 3 x 2 100% 

Horizontal Jumps 5 x 5 

Accessories: 

Slow Russian twist 4 x 12 

Plank 4 x 60s 

Superman back extension 4 x 12 

Session 3 

AK Block snatch 1 x 3 50%, 1 x 3 60%, 1 x 3 70%, 2 x 2 75%, 3 x 2 80% 

Clean 1 x 3 50% 1 x 3 60% 2 x 3 70%, 4 x 2 80% 

Front squat 1 x 3 75%, 1 x 3 80% 2 x 2 85% 3 x 2 90% 

Behind neck jerk 1 x 3 50%, 1 x 3 60%, 1 x 3 70%, 1 x 2 75% 3 x 2 80% 

Accessories: 

Strict press 4 x 10 

Hanging knee raise 4 x 10 

Split squats 4 x 10 

(Session 4 Saturdays Class)

Snatch pull + Snatch 1 x 2+2 50%, 1 x 2+2 60%, 1 x 2+1 70%, 1 x 2+1 80%, 3 x 1+1 85% 

Back squat 1 x 3 40%, 1 x 3 50%, 1 x 3 60%, 1 x 3 70%, 5 x 3 80%

Jerk from rack/blocks 1 x 3 60%, 1 x 3 70%, 2 x 2 80%, 4 x 2 85% 

Deficit clean pull 1 x 3 60%, 1 x 3 70%, 1 x 3 80%, 2 x 2 90%, 3 x 2 95%