CrossFit Orwell Affiliate Programme 11-11-19

Monday 11th November

CrossFit Open 20.5

For time, partitioned any way:
40 ring muscle-ups
80 cal row
120 wall balls

Time cap: 20 min

Orwell Conditioning 6:30pm 

With a partner

2000m Ski erg 

100 Slam Balls 

80 Burpees 

60 SA DB Push Press *5 reps on each arm before switching with partner 

40 DB Goblet Squats Synchro

2000m Row 

Orwell Gymnastics 6:30pm 

Double under focused warm up 

10-1 

HSPU (Kipping or Strict) 

Strict pull ups 

Finisher

Weighted Sit ups 4 x 12

 

Tuesday 12th November

EXTENDED WARM-UP

FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

WORKOUT
3 SETS
35/25 Cal Bike/Ski/Row
40 Alt. Hang DB Snatch

-Rest 2:00 b/t Sets

Orwell Conditioning 6:00am 

In a Pair 30:00 min cap 

1500m Row 

50 Burpees (30 Shared) (20 Synchro) 

1500m Ski Erg

50 Synchro Kb swings

1500m Row

50 Box jumps shared  

Wednesday 13th November

STRENGTH

3 x 5 Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

BENCHMARK WORKOUT

“JACKIE”

1000m Row

50 Thrusters

30 Pull-ups

Orwell Weightlifting 7:30pm 

Back Squat 5 x 6 @ 70%

Snatch Complex 

5 Sets 70% 

1 Straight Arm Snatch Pull + 2 Snatch x 2 

Thursday 14th November

WORKOUT

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups

40 Sit-ups

20 Box Jumps 

Orwell Conditioning 6:00am 

8 Rounds (Time cap 24 mins)

16 ALT DB Hang Clean & Press 

16 Burpees 

16 Wall ball shots 

Core Finisher

3 rounds 

60 Sec Gun Hold 

15 Ab mat sit ups 

Orwell Strongman/Woman 7:30pm 

10:00 to establish 10 Rep max STOH 

in Pairs 

P1 4 Lengths Weighted bear crawl (12 Goblet squats at the end of the first lengths) 

P2 AMRAP 3 Heavy Deadlift 5 Strict Pull ups  

5 Sets 2:00 rest after both exercises complete 

Friday 15th November

BENCHMARK WORKOUT

“HELEN”

3 ROUNDS

400m Run

21 KB Swings

12 Pull-ups

FINISHER
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Orwell Conditioning 12:30pm 

2 ROUNDS 3:00 STATIONS 1:00 Rest Btw Stations 

ST 1 20 cal bike then…Max down ups 

ST 2 40 plate hops then… Max AKB swing

ST 3 20 Cal bike then…Max down ups 

ST 4 40 Plate hops then… Max Slam balls 

Saturday 16th November

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME*

60 Front Squats

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH

Orwell Weightlifting 9:30am 

Clean and Jerk Complex 

5 Sets 70% 

3 Cleans + 1 Split Jerk

Back squat 5 x 4 75% 

Sunday 17th November

 

WORKOUT

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up*

MIN 3 – :50 Ring FLR

*KB can be held any way.

Orwell Conditioning 8:00am 

5 Rounds (Time Cap 25 mins) 

400m Run 

10 ALT DB Snatch 

20 SA DB Thrusters 10/10