CrossFit Orwell Affiliate Programme 11-05-2020

Monday 11th May

WARM-UP
AMRAP x 6 MINUTES*
30 Single Unders or 30 High Knees
10 Med Ball or Single DB Front Squats
10 Med Ball or Single DB Strict Press

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a 5RM Back Squat

WORKOUT

EVERY 3:00 FOR 4 SETS 75 Double Unders
25 Wall Balls 9kg/6kg

-Rest remainder of the time-

Tuesday 12th May

WARM-UP
AMRAP x 5 MINUTES
5 Ring Rows or 5 DB Bent Over Rows
5 Push-ups
5 Hanging Knees to Chest or 5 Sit-ups
3 Burpees

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a 5RM Strict Press

WORKOUT

AMRAP x 15 MINUTES

500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press 60kg/42.5kg

Wednesday 13th May

WARM-UP
1 ROUND
10 Up-Downs
20 Lateral Hops Over Bar or DB 10 Alt. Box Step-ups (20) or 10 Forward Lunges

1 ROUND
10 Up-Downs Over Bar or DB 10 Alt. Box Step-ups or 10 Reverse Lunges

1 ROUND
5 Bar or DB Facing Burpees 10 Box Jumps or 10 Jumping Lunges

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a 5RM Deadlift

WORKOUT

6 ROUNDS FOR TIME
3 Deadlifts 120kg/75kg

6 Bar Facing Burpees

9 Box Jumps

-10:00 Hard Cap-

Thursday 14th May

WARM-UP
2 ROUNDS
:30 Bike
:30 Lunges
7/7 Single Arm DB Deadlift 5/5 Single Arm DB Swing 3/3 Single Arm DB Press

STRENGTH

10-10-10 Bench Press

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges

MIN 2 – 15/12 Cal Bike

MIN 3 – 20 Alt. DB Snatch 22.5kg/15kg

Friday 15th May

WARM-UP
AMRAP x 7 MINUTES
15 Jumping Jacks
10 Air Squats
8 Step-ups or 8 Cossack Squats 6 Up Downs

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a heavy weight of the complex

1 Deadlift
+
2 Hang Power Cleans +
3 Front Squats

WORKOUT

AMRAP x 12 MINUTES 3-6-9 and so on…

Hang Power Clean 60kg/42.5kg

Box Jumps

200m Run

Saturday 16th May

WARM-UP
EMOM x 6 MINUTES
MIN 1 – :45 Row or Cardio Choice

MIN 2 – :45 Scap Push-Up

MIN 3 – :45 Row or Cardio Choice

MIN 4 – :45 Single DB Bent Over Row

MIN 5 – :45 Row or Cardio Choice

MIN 6 – :45 Single DB Swing

STRENGTH

3 SETS FOR QUALITY

10 Wide Grip Inverted Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

WORKOUT

FOR TIME
25-20-15 Pull-ups
15-20-25 Cal Row
20-20-20 Kettlebell Swing 24kg/16kg

Sunday 17th May 

WARM-UP
AMRAP x 2 MINUTES
5 Inch Worms + Push-Up
5 Cal Bike or 30 Jumping Jacks 10 Alt. Groiners

Into…

AMRAP x 2 MINUTES
5 Burpees
5 Cal Bike or 30 Mountain Climbers
10 Lunges

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold

WORKOUT

Every 2:30 FOR 5 SETS

15/12 Cal Bike
12 Back Rack Reverse Lunges 60kg/42.5kg

Weightlifting Programme 

Session 1

SNATCH

40%/3          50%/3      60%/3    (70%/3)4        

CLEAN

50%/2          60%/2     70%/2

BACK SQUAT

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

(85%/3)4 

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

Strict Press 4 x 10

Pull-up        4 x 5-8

Session 2

SNATCH PULL + POWER SNATCH

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

(70%/2+2)4      

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(75%/2+2)4

FRONT SQUAT

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

(85%/3)4 

CORE CIRCUIT

1:15min Hollow Hold

1min Mountain Climbers

1:15min plank

1min Shoulder Taps

3 Rounds

(Flow through each without rest)

SESSION 3

CLEAN AND JERK

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

(80%/2+2 )3  

SNATCH

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

(80%/3)3       

BACK SQUAT

60%/2                 70%/2                      80%/2       

85%/1                 90%/1                      Drop Sets (70%/3)4

SNATCH PULL

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

(80%/3)4

COUNNTER MOVEMENT JUMP

5 x 5  

CIRCUIT

25 Banded-pull apart

25 sit-ups

25 strict press

30 seconds

3 Rounds