CrossFit Orwell Affiliate programme 12-08-2019

Monday 12th August 

Workout 

PARTNER WORKOUT* 

IN TEAMS OF 2…

2000m Row/Ski

120 Burpees

1000m Row/Ski

100 Toes to Bar/Knee raises

500m Row/Ski

80 DBL DB Ground to Overhead 

-33:00 Hard Cap-

*Switch every 250m on the machines and split work between the two in any way. Get as far as you can in the workout! 

Orwell Conditioning 6:30pm 

IN PAIRS 

400m Run

into…

5 ROUNDS

P1 30 Seconds Down ups

P2 30 Seconds Machine 

into…

400m Run

into…

5 ROUNDS

P1 30 Seconds Down ups

P2 30 Seconds Machine

into…

400m Run 

Orwell Gymnastics 6:30pm 

Beat Swing Development

3 x Max L sit hold *Rest as needed btw sets 

Upper Body Circuit x 3

10 DB lateral raises

20 Arch Raises

30 Knee Tucks  

Tuesday 13th August 

Strength/Skill 

Back Squat 5 x 1 @80-90% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM. 

Workout 

AMRAP x 9 MINUTES 

9 Front Squat

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout. 

Orwell Conditioning 6:00am 

Workout 

AMRAP x 18 MINUTES* 

40 Double Unders or 80 Single Unders

20 Slam Balls

10 Ring Rows

*Every minute, including 3,2,1…go, perform 5 Up-Downs 

FINISHER

2 sets 

20 Plate around the worlds

20 Ab mat sit ups

20 Arch raises  

Wednesday 14th August 

Strength/Skill 

EXTENDED WARM-UP & SKILL 

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

Kipping HSPU Breakdown 

Workout 

21-15-9-6 Handstand Push-up

8-8-8-8 DB or KB Box Step-Over 

*Run 200m After Each Set. 

Orwell Weightlifting 7:30pm 

BARBELL COMPLEX 

5 Deadlifts – 4 Power cleans – 3 Front Squats – 2 Split jerks 

Go every 3:00mins building to a max complex

*A successful set requires you to keep your hands on the bar at all times 

FINISHER

20 KB Russian Twists 

20 ALT V Ups 

3 Rounds 

Thursday 15th August 

Workout 

4 SETS 

AMRAP x 4 MINUTES

10 Cal machine

10 Slam Ball

-Rest 3:00 b/t Sets- 

COOL DOWN

400m Slow Walk/Stretching  

Orwell Conditioning 6:00am 

Workout 

PARTNER WORKOUT 

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

50 Burpees

70 Alt. DB Snatch

90 Sit-Ups

*Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB Snatches, P2 is holding a Tuck Hold. While P1 is doing Sit-ups, P2 is holding a Plank. 

Orwell Strongman/Woman 7:30pm 

All Stations Completed in a pair; * Each station is 8 minutes 

ST 1 IGYG 20 Sled Shuttle relays *Remaining time MAX distance Ski erg 

ST 2 Build to a 5 rep heavy (not max) STOH  

ST 3 30 D-ball over shoulder – 30 KB front rack squats – 30 synchro KB swings – 30 Synchro Knee raises 

ST 4 IGYG 6-10 Assault bike + 2 Lengths yoke carry 

Friday 16th August 

Strength/Skill 

EXTENDED WARM-UP 

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up  to 15-25% heavier than workout weight 

Workout 

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk*

*Perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. 

COOL DOWN/STRETCH

*Focus on quads and hips 

Orwell Conditioning 12:30pm 

Workout 

EMOM x 16 MINUTES 

MIN 1 – 12 DBL Russian Kettlebell Swings

MIN 2 – Max Wall Sit (Transition at 50 second) 

MIN 3 – 12 KB Push Press

MIN 4 – Max DBL KB Front Rack Hold (Transition at 50 second) 

FINISHER 

3 SETS

Max Banded Lat Pull Downs

Max Banded Tricep Extensions

-Rest 60 seconds btw sets 

Saturday 17th August 

Workout 

2 ROUNDS

800m Med Ball Run*

50/40 Cal machine

25 Box Jumps

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work! 

FINISHER 

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit 

Orwell Weightlifting 09:30am 

Snatch 

15 mins to build to a heavy power snatch 

Every 90 seconds x 8 – 3 TnG power snatch @ 60-70% of heavy 

FINISHER 

1-10 Partner Push Up Challenge