CrossFit Orwell Affiliate Programme 14-01-2019

Monday 14th January 2019 

CrossFit
Strength
Deadlifts 10/8/6/4/2 Ascending in weight each set

WOD
3 RFT
40 Double Unders
20 Dumbbell Hang Squat Cleans (17.5/12.5kg)
10 Dumbbell Push Press (17.5kg/12.5kg)

Orwell Conditioning 6:30pm 

For Time
50 Cal Machine
50 Slam Balls
40 Cal Machine
40 Ab Mat Sit Ups
30 Cal Machine
30 HR Push ups
20 Cal Machine
20 Burpees
10 Cal Machine
10 Single arm dumbbell thrusters each arm 20/12.5kg

Core – Plank 30 on 30 off x 4

Orwell Gymnastics 6:30pm

Week 2 (Pull up/ Upper body focus)

This week we will continue with our pull up strength exercises and also adding in a few extra accessory exercises to help towards improving our upper body strength.

Tuesday 15th January 2019

 

CrossFit
Strength
Bench Press x 5 / Lat Raise x 10 / Bicep Curl x 10 (4 sets)

WOD
2 mins on 1 min off x 4
10 Pull Ups/Ring Rows
20 Slam Balls
Max Effort Bike,Ski,Row

Orwell Conditioning 6:00am 

3:30 Mins on 90 sec off x 5
10 Burpee Plate Jumps
15 Plate GTOH 15/10kg
20 OH Plate Lunges 15/10kg
Max Double Unders/Single Unders

– Core Finisher

Wednesday 16th January 2019 

CrossFit
Strength
Cleans – build to a TNG 3Rep Max

WOD
For Time (10 Min Time Cap)
100 Wall Balls 9kg/6kg
50 Burpees

Orwell Weightlifting 7:30pm 

Primer – Hip Snatch + Snatch Balance
3 x 3+3 at 50%

BK Snatch – 4 x 3 at 65-70%

Snatch Deadlift 3 x 5 at 100%

Thursday 17th January 2019

CrossFit
Strength
Push Press 10/8/6/4/2 Ascending each set

WOD
EMOM 18
1st Min 15 KB swings
2nd Min 10-20 box jump overs
3rd Min 45 seconds rowing

Orwell Conditioning 6:00am 

5 Minutes max Cal Bike,Ski,Row
1 Min Rest
5 Min AMRAP – 10 KB swings + 10 Goblet Squats (24/16kg)
1 Min Rest
5 Mins Burpee Box Jumps/Step Ups
1 Min Rest
X 2

Friday 18th January 2019 

CrossFit
Strength
Front Squat 10/8/6/4/2 Ascending each set

WOD
Tabata Handstand push-ups
Rest 1 minute
Tabata Power Clean 40kg/25kg
Rest 1 minute
Tabata Hollow Hold
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals

Orwell Conditioning 12:30pm 

20 Min AMRAP
20 Cal Ski/Row
20 Dumbell Snatch (22.5/15kg)
20 Dumbell Lunges (22.5/15kg)

Core – 4 x 15-20 V-Ups (30 sec rest between sets)

Saturday 19th January 2019 

CrossFit
Strength
Strict Pull Ups + Dumbbell Split Squats (Max Pull Ups + 8 each leg)
4 sets

WOD
In Pairs
Row/Ski 2000m
50 T2B (shared evenly)
Row/Ski 1000m
50 Ring Rows (shared evenly)
Row/Ski 500m
50 Dumbbell Hang Clean and Press (shared evenly) 22.5kg/15kg

Orwell Weightlifting 09:30am

Clean, Front Squat, Jerk
3 x 2 at 80%
3 x 1 at 85-90%

Clean Deadlift – 3 x 5 at 115%

Sunday 20th January 2019 

CrossFit

‘JACKIE’ (Benchmark Workout)
1000m Row
50 Thrusters (20/15kg)
30 Pull Ups

Orwell Conditioning 08:30am 

In Teams of 3 Row 6000m
Change EMOM and follow each effort with;
5 Burpee Box Jumps
10 Wall Balls