CrossFit Orwell Affiliate Programme 14-10-2019

Monday 14th October

CrossFit Open 20.1

10 Rounds 

8 Ground to Overhead

10 Bar facing Burpees 

15 Min Time Cap 

Orwell Gymnastics 6:30pm 

Kipping Pull Up Development 

Strict Pull Ups 5 x 5 

Handstand Development

*Here we will be introducing you to variations in Handstands

Orwell Conditioning 6:30pm

3 ROUNDS 1:00 STATIONS

:15 transition b/t Stations 1:00 Rest b/t Rounds

STATION 1

Max Plate Ground to Overhead

STATION 2

Max Down-Ups

STATION 3

Max Slam Balls 

STATION 4

Max Cal Ski Erg 

STATION 5 

Max Air Squats 

Tuesday 15th October

WORKOUT

AMRAP x 20 MINUTES

400m Row/Ski/Bike*

15 Up-Downs

10 Strict Pull-ups

*Row/Ski increases 50m every round (400, 450, 500…). Reset the machine before the start of each round.

Orwell Conditioning 6:00am

WORKOUT

4 SETS

AMRAP x 4 MINUTES*

3-6-9-12-15 …

Wall Balls

Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off, for each AMRAP

2  minutes rest 

IGYG 

Ski or row 2000m 10 min cap  

Wednesday 16th October

STRENGTH

5×3 Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight. No misses and perfect mechanics. This is not 3RM.

BENCHMARK WORKOUT

“ELIZA-PLUS”

FOR TIME

27-21-15-9

Power Clean

Ring Dip or HR Push-up

Orwell Weightlifting 7:30pm 

*New block focus – Barbell cycling*

Touch and go Power Snatch 

15-12-9-6-3 (Ascend in weight each set) 

KB Front alternating lunges 3 x 20 

KB RDL 3 x 15 

Thursday 17th October

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 8 ALT DB Snatch 
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP 3/3 DB squat clean + 3/3 DB Press 

MIN 2 — Row or Bike, Moderate Effort

Orwell Strongman/Woman 7:30pm 

In Teams Of 3

20 Minutes To Find A 3 Rep Max Bench Press  

50 D Ball To Shoulder 

100 ALT DB Clean & Press 

150 Weighted Box Step Overs 

*2 People Working At One Time, 2 Kettlebells Must Be Held Of the Ground Throughout The Entire Workout, The Team Must Stop If the KBs Are Put Down 

Orwell Conditioning 6:00am

WORKOUT

EVERY 5:00 FOR 6 SETS

3 rounds of;

600m Run

Max Hand Release Push-Ups

3 rounds of;

600m Run 

Max Slam Balls

Friday 18th October

BENCHMARK WORKOUT

“FILTHY 50”
FOR TIME

50 Box Jump (24)

50 Jumping Pull-ups

50 Kettlebell Swings (35/26) 

50 Walking Lunges

50 Knees to Elbow

50 Push Press 

50 Plate Good Mornings

50 Wall Balls

50 Burpees

50 Double Unders

Saturday 19th October

PARTNER WORKOUT*

IN TEAMS OF 3…AMRAP x 8 MINUTES

Max Bench Press 

-Rest 2:00-

AMRAP x 8 MINUTES

Max 100m Sprints

-Rest 2:00-

AMRAP x 8 MINUTES

Max DB “Lungesters” 

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all team members must stop work and run a penalty 400m run. In rest period, bells can go to the ground.

Orwell Weightlifting 9:30am 

10-8-6-4-2 touch and go squat clean *ascend in weight each set*

Push press 4 x 8 touch and go 

Sunday 20th October

WORKOUT

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 KB Swings

5 Wall Ball

5 Down up

10 KB Swings

10 Wall Ball

5 Down up 

15 KB Swings

15 Wall Ball

5 Down up
…and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

FINISHER

3 SETS
30 Russian Twists (use WB)

30 Heel Taps Over WB

Orwell Conditioning 8:00am

WORKOUT 

MIKKO TRIANGLE  

EMOM 40 

1st Min Assault Bike Calories 

2nd Min Rower Calories 

3rd Min Ski-Erg Calories 

4th Min Rest 

*Maximum 45 seconds on each machine