CrossFit Orwell Affiliate Programme 13-04-2020

Monday 13th April

WARM-UP

EMOM x 12 MINUTES

Min 1- :40 Shuttle Run

Min 2- :40 Russian KB (or DB) Swing

Min 3- :20 Russian Twist + :20 Hollow Hold

WORKOUT

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning

15 Strict Sit-up

FINISHER

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

Tuesday 14th April

WARM-UP

3 ROUNDS

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

2 ROUNDS

8-10 Snatch Grip Deadlifts (or DB DL)

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to Set of 3 Touch-N-Go Power Snatch

“POWER PLUS AMANDA”

FOR TIME
11-9-7-5
Power Snatch 60kg 42.5kg

Bar Muscle-Up

Wednesday 15th April

WARM-UP

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)

BENCHMARK WORKOUT

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball 6kg 9kg

1:00 Sumo Deadlift High Pull 35kg 25kg 

1:00 Box Jump (20″)

1:00 Push Press 35kg 25kg

1:00 Row for Cals

-1:00 Rest b/t Rounds

FINISHER

3 SETS

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 Ab Mat Sit-ups

-Rest 1:00 b/t Sets-

Thursday 16th April

WARM-UP

AMRAP x 10 MINUTES

10/10 Single Leg KB (or DB) Deadlift
10/10 Single Arm KB (or DB) Bent Over Row
10 Strict Tuck-Ups

WORKOUT

5 ROUNDS FOR TIME

300m Run
15 Russian Kettlebell Swings 32kg 24kg
3 Rope Climbs*

*Option to Sub 10 Strict Pull-Ups 

FINISHER

NOT FOR TIME
100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups

Friday 17th April

WARM-UP

3 ROUNDS
10 Star Jumps

5/5 SA KB (or DB) Front Squat

5/5 SA KB (or DB) Press/Push Press

10 KB (or DB) Swings

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to 3RM Front Squat

-Rest as Needed-

ON A 10:00 RUNNING CLOCK… Build to 3RM Push Press

WORKOUT

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead 20kg 15kg 

*Option for Feet Elevated on Plate

Saturday 18th April

WARM-UP

1 ROUND
200m Wall Ball (or Backpack) Run

20 Wall Ball or DB Thrusters

20 Plank Wall Ball Rolls (hand to hand)

20 Burpees

PARTNER WORKOUT

TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND…

30 Double Unders

10 Deadlifts 60kg 42.5kg

 5 Hang Power Cleans 60kg 42.5kg

P2 — PERFORM… Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.

FINISHER

3 SETS
50 Banded Tricep Pull-Down 50 Empty Barbell Curls

-Rest as Needed b/t Sets-

Sunday 19th April 

WARM-UP

CHIPPER STYLE WARM UP Complete in Order…
500m Row (2:00 Bike/Run/Jump Rope)

25 Up-Downs

25 DB Push Press (Light)

50 Mountain Climbers

25 Step-ups

25 KB Swings (Light)

500m Row (2:00 Bike/Run/Jump Rope)

BENCHMARK WORKOUT

“GI JANE”

FOR TIME
100 Burpee Pull-ups

Orwell Weightlifting Programme 

Session 1

SNATCH+OVERHEAD SQUAT – (During overhead squat, 3-seconds eccentric (lowering) + 2 second pause in bottom)

40%/2+2      50%/2+2 (60%/2+2)4      

CLEAN DEADLIFT- (smooth and controlled during concentric (upward) phase followed by 3-seconds eccentric)

50%/4          60%/4     70%/4

80%/4          (90%/4)4

% Taken From 1RM Clean

SPEED BACK SQUAT – (3-seconds eccentric followed by maximal effort during concentric)

40%/5        50%/5       60%5     (70%/5)5           

COUNTER MOVEMENT JUMP – Hands on hip and feet in a natural squat position. Slowly lower then proceed to jump maximally. No rebounding, re-set on every rep. 

5 x 5

ACCESSORIES

Barbell bent-over row 4 x 12

Barbell snatch upright row 4 x 12

Barbell strict press 4 x 12

 (last 2 reps of each set should be challenging)

Session 2 

CLEAN + FRONT SQUAT + JERK

50%/2+2+1     60%/2+2+1       (65%/2+2+1)4

SNATCH PULL + SNATCH DEADLIFT (3-seconds eccentric followed by maximal effort during concentric)

40%/3+2            50%/3+2          60%/3+2

(70%/3+2)4             

STRICT PRESS + DUMBBELL/BANDED ROW

40%/10+10               50%/10+10                  (60%10+10)4           

CIRCUIT

30s Hollow Hold

30s Mountain Climbers

30s plank

30s Shoulder Taps

4 Rounds

(Flow through each without rest)

SESSION 3

POWER SNATCH

50%/3              60%/3          (65%3)4

POWER CLEAN

50%/3              60%/3          (65%3)4

DEFICIT CLEAN PULL + DEADLIFT (3 second eccentric)

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

(85%/3+3)3

CIRCUIT

15 Banded-pull apart

15 sit-ups

15 strict press

1min rest

4 Rounds