CrossFit Orwell Affiliate Programme 15-07-2019

Monday 15th July 2019

STRENGTH

5×5 (20X1)
Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.

WORKOUT

AMRAP 10

15 KB Swings   

25 Double Unders

Orwell Conditioning 6:30pm

WORKOUT

EMOM 20

Min 1 10 DB Hang Cleans + 5 Burpees

MIn 2 45 seconds Ski or row 

then…

EMOM 6

MIN 1 – Max ab mat sit ups 

MIN 2 – 15 Arch Raises

Orwell Gymnastics 6:30pm 

Strict Pull ups 3 x max reps (3 minutes between sets) 

Push ups 3 x max reps (3 minutes between sets) 

Strict hanging leg raises 1 x max reps 

Circuit x 4

10 Toes to PVC pipe floor drill 

10 Arch lifts

10 seated DB press  

 Tuesday 16th July 2019 

WORKOUT

EMOM 21

MIN 1 12/10 Cal Bike

MIN 2 — 12 Burpee Step-Ups  

MIN 3 — 12/12 DB Step Back Lunges

Orwell Condiioning 6:00am

WORKOUT

EVERY 5:00 x 5 

400m Run

10 Alt. V-Ups

10 Slam balls 

10 Lunges holding slam ball

Wednesday 17th July 2019 

STRENGTH

CLEAN COMPLEX

EVERY 2:00 x 8  1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

WORKOUT

3 ROUNDS

200m Run

10 C2B Pull-ups

15 Deadlift 

-12:00 Cap

Orwell Weightlifting 7:30pm

Clean pull under 3 x 5 40-50% 

Floating cleans 5 x 3 70-75% 

Push press build to a 3RM *bar must be taken from the floor 

Thursday 18th July 2019 

WORKOUT TABATA
8 SETS, :20 WORK / :10 REST

TABATA 1 Box Jump 

TABATA 2 Push-Ups

TABATA 3 DB Bent Over Row

TABATA 4 Slam Ball

TABATA 5 Strict Hollow Flutter Kicks

FINISHER

3 SETS
12 standing DB bicep curls

paired with

12 banded trricep pushdowns 

Orwell Conditioning 6:00am

ON A 5:00 RUNNING CLOCK … Double-Under Practice

WORKOUT

AMRAP 20

40 Double-Unders or 70 Single-Unders

25 Russian Kettlebell Swings

20 Downs ups 

200m run 

Friday 19th July 2019 

EXTENDED WARM-UP

3 SETS*

4 Strict Press + 4 Push Press

Paired with

20 Glute bridges  

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell SET 2 – Building Weight SET 3 – Workout Weight

WORKOUT

FOR TIME

1000m Row

800m Run

50 KB Swing

40 Push Press

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

Orwell Conditioning 12:30pm

WORKOUT

AMRAP 20

400m Run

30 wall balls 

15 DB Push Press

30 sec Plank Hold

Saturday 20th July 2019 

Skill: Rope climb development 10-15 mins

“FROZEN ROPE”

AMRAP 18

20/15 Cal machine
2 Rope Climb
20 Plate Squat Clean
2 Rope Climb

COOL DOWN

400m Walk as a Team*

Orwell Weightlifting 09:30am 

Slow snatch 5 x 3 70-75% 

Floating snatch Pulls 3 x 8 

Finisher

50 hip muscle snatch *must be able to complete in 3 sets or less

Sunday 21st July 2019 

PARTNER STRENGTH

10-9-8-7-6-5-4-3-2-1 Bench Press 

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

WORKOUT

FOR TIME

40-60-80-60-40 Plate Jumps*

10-20-40-20-10 Toes to Bar

*Plate jumps are both feet of then on to plate. Fast footwork!

Orwell Conditioning 8:00am 

WORKOUT

“RING ROW CINDY”

AMRAP x 20 MINUTES

5 Ring Rows

10 Push-Ups

15 Air Squats