CrossFit Orwell Affiliate Programme 13-01-2019

Monday 13th January

SKILL

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

WORKOUT “TABATA”
8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing  

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Slam Ball

-1:00 Rest b/t Tabatas

Orwell Conditioning 6:30pm 

In a Pair 

5 ROUNDS 

50 Wall Balls 

50 Calorie Ski Or Bike 

50 Down Ups 

FINISHER x 3 

45 Sec Hollow Hold 

12 V ups 

60 sec rest btw sets 

Orwell Gymnastics 6:30pm 

20:00 MINS Toes To Bar Development (2/5)

Circuit x 4 

10 Hollow Banded Push Downs

10 DB Bent over rows 

10 Box Dips 

Tuesday 14th January

WORKOUT
4 ROUNDS FOR TIME

75 Double Unders

500/450m Row/Ski/Bike

25 Hand Release Push-ups

FINISHER
3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

Conditioning 6:00am

EMOM 10 

MIN 1 – 10 DB Thrusters 

MIN 2 – 10 Burpees to target 

3 mins rest 

EMOM 10 

12-20 Calorie Rower 

3 mins rest 

EMOM 10

Min 1 – 10 Heavy DB Snatch 

Min 2 – 45 second plank 

Wednesday 15th January

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WORKOUT EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch

Thursday 16th January

WORKOUT AMRAP x 18 MINUTES

6 Ring Muscle-Ups
18 DB Hang Power Cleans 
36 Forward Lunges

Orwell Conditioning 6:00am

EMOM 30 
Min 1 – Ski 10/15 Calories

Min 2 – 10/15 Down Ups

Min 3 – Row 10/15 Calories

Min 4 – 20 RKB Swings

Min 5 – Bike 20/15 Calories

Min 6 – Rest

Orwell Strongman/Woman 7:30pm 

Dumbbell Bench Press 5 x MAX REPS

– Tabata Hanging Hollow Hold 

– AMRAP 3 MAX D Ball Over Shoulder x 2 

– AMRAP 3 MAX DB Man Makers x 2 

Friday 17th January

SKILL

ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

BENCHMARK WORKOUT

“DIANE”
FOR TIME
21-15-9

Deadlift

Handstand Push-up

FINISHER

“TABATA”
8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total

Orwell Conditioning 12:30pm 

In a Pair – Part 1 – 20 AMRAP
100 Calorie Row
100 Dumbbell Thrusters 
100 Over Rower Burpees

Part B – Core EMOM 9
Min 1 – 12-20 V-ups
Min 2 – 20 Russian Twists (add plate or KB)
Min 3 – Plank 30 seconds

Saturday 18th January

WORKOUT
ON A 10:00 RUNNING CLOCK… Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps  10 DB Renegade row 

Sunday 19th January 

PARTNER STRENGTH

IN TEAMS OF 2…

3-3-3 Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME*

120 Wall Balls

60 Clean & Jerk

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

Orwell Conditioning 8:00am 

AMRAP 15

21 Dumbbell Snatch

15 Goblet Squat with DB

9 Burpees

3 Mins Rest

3 Rounds

800m Run

20 Toes To Bar/Knee Raises 

Orwell Weightlifting Programme Week 1

Session 1 (Open Gym) 

Clean & Jerk 5 x 3 70%

Clean Pull 4 x 4 85%

Front squat 3 x 8

A1. 10 DB Shoulder Press

A2. 10 Push Ups

A3. 15 V ups

X4

Session 2 (Wednesdays Class) 

Muscle snatch + H Snatch balance 3 x 2 + 2

Slow Snatches 5 x 3 70%

Snatch RDLs 4 x 5 100%

A1. 10 DB Split Squats (e/s)

A2. 10 DB Rengade rows

A3. 45 sec side plank (e/s)

Session 3 (Open Gym) 

Hang Power Snatch + Floating Snatch 4 x 1 + 2 65%

Clean & Jerk 4 x 3 + 1 65%

Split jerk 4 x 2 80%

Back squat 1 x 3 85%  2 x 5 75%

A1. 60 sec plank

A2. 5 high box jumps

Session 4 (Saturdays class) 

Back squat 4 x 6 70% 

Hang Power clean 4 x 5 70% 

Clean Deadlift 3 x 5 100%

A1. 8/8 DB RDLS

A2. Vertical med ball throw

A3. 60 seconds russian twists