CrossFit Orwell Affiliate Programme 16-03-2020

Monday 16th March

EXTENDED WARM-UP

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

Orwell Conditioning 7:00pm

2 ROUNDS 3:00 STATIONS

1:00 Rest b/t Stations

STATION 1

15 Down Ups then…AMRAP Max Calorie Bike

STATION 2

15 Down Ups then… Max KB Swing

STATION 3

15 Down Ups then…AMRAP Max Box Jump

STATION 4

15 Down Ups then…AMRAP Max Calorie Ski

Orwell Gymnastics 7:00pm 

HSPU DEVELOPMENT (25:00)

Strict Pull Ups 4 x 5-8 

Ring Dip + Support Ladder 

Tuesday 17th March

WORKOUT

2 ROUNDS FOR TIME

12 Burpees

12 Deadlifts

12 Burpees

12 Power Clean

12 Burpees

12 Front Squat

12 Burpees

12 STOH 

12 Burpees

12 Thrusters 

Orwell Conditioning 6:00am

1 ROUND 5:00 STATIONS

1:00 Rest b/t Stations

STATION 1

AMRAP
10 DB Ground to OH + 10 Wall Balls 

STATION 2

EMOM 10-15 Burpees

STATION 3

AMRAP
10 DB Front Rack Lunges + 20 Double Unders

STATION 4

EMOM 10-15 Burpees

Core Finisher x 3 sets 

10 Strict hanging knee raises + 20 Alt Single leg V-Ups 

Wednesday 18th March

STRENGTH

FOR LOAD 9-6-3-1-3-6-9 Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder

WORKOUT

AMRAP x 13 MINUTES

300/250m Row
20 Single DB Power Clean
50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. You must switch arms when DB is on the ground

Orwell Weightlifting 7:00pm

POWER-SNATCH

40%/2                 50%/2            60%/2

70%/1                75%/1             (77.5%/1)3

CLEAN & JERK

50%/2+2         60%/2+2         70%/2+2

80%/1+1         85%/1+1         90%/1+1

95% 1+1           Drop sets          (85%/2+1)2

Thursday 19th March

WORKOUT

FOR TIME

10 Down ups

10 HSPU*

10 Box Jumps

20 Down ups 

20 HSPU

20 Box Jumps

30 Down ups

30 HSPU

30 Box Jumps

40 Down ups

40 HSPU

40 Box Jumps

800m Run

*Option for barbell Push Press through workout in place of HSPU

Orwell Condtioning 6:00am

15 AMRAP

50 ALT Lunges 

50 American KB swings

50 Push ups 

 3 minutes rest

10 AMRAP

20 Burpees

20 Ab mat sit ups

Strongman/Strongwoman 7:30pm

15:00 To Build to a 1 Rep Max Bench Press 

In Teams of 3

50-40-30-20-10

Power Clean 

DB push press 

DB Front Squat 

P1 Works – P2 Holds a D Ball – P3 Rests 

Friday 20th March

STRENGTH

20RM Back Squat

WORKOUT

FOR TIME

60 Wall Balls

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Cap 15:00-

Orwell Conditioning 12:30pm 

EMOM 28

Min 1 – 12 cal ski

Min 2 – 12-18 wall balls

Min 3 – 12 cal assault bike

Min 4 – 1-2 rope climbs

Saturday 21st March

“SNATCHING GWEN”

15-12-9 “Unbroken” Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

FINISHER

ON A 6:00 RUNNING CLOCK… Buy-In:
750/650m Row/Ski/Bike 

In the remaining time…

AMRAP of:
Power Snatch (Use the Same Load from Workout)

Orwell Conditioning 7:30am

AMRAP 15 

Wall Balls 3-6-9-12-15-18……

Calorie Machine 3-6-9-12-15-18…….

3 mins rest 

AMRAP 15 

12 Burpees

15 KB swings

18 Ab mat sit ups

Orwell Weightlifting 09:30am

SNATCH PULL + SNATCH 

50%/2+2         60%/2+2         70%/2+1

80%/2+1         90%/1+1         (92.5/1)2

drop sets –       (85%/2)2

SPEED BACK SQUAT

60%/3              70%/3              (80%/3)4

Sunday 22nd March 

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

40 Cal Bike/Ski/Row

40 Push Press

40 Burpees Over Bar

40 Front Rack Reverse Lunges

*P1 works while P2 rests. Workout must be completed in order.

Orwell Conditioning 8:00am 

EMOM 40 

1st Min 10-15 Cal Bike

2nd Min 10-15 Down Ups 

3rd Min 10-15 DB/KB Thrusters 

4th Min Rest 

Orwell Weightlifting Programme 

Session 25

SNATCH

50%/2          60%/2     70%/2  

80%/2          85%/1        (87.5/1)3

SNATCH PULL + ABV KNEE SNATCH PULL

75%/3          80%/3     90%/3 

(105%/ 1+1)2

Back Squat

40%/2        50%/2            60%/2

70%/2          80%/2        90%/1

(92.5%/1)3

BOX JUMPS

4 x 3 – Small progression in jump height from previous sessions.

ACCESSORIES

Snatch Sots Press 3 x 8

Hanging Knee raises 3 x 8

Bent over Row 3 x 8

(last 2 reps of each set should be challenging)

Session 26

POWER-SNATCH

40%/2                 50%/2            60%/2

70%/1                75%/1             (77.5%/1)3

CLEAN & JERK

50%/2+2         60%/2+2         70%/2+2

80%/1+1         85%/1+1         90%/1+1

95% 1+1           Drop sets          (85%/2+1)2

FLOATING CLEAN-PULLS

80%/3              90%/3               (105%/2)3 – 3-seconds eccentric (lowering to start position)

HORIZONTAL JUMPS

4 x 3 – Challenge yourself to jump MAXIMALLY for each rep and if possible, measure distance.

Session 27

SNATCH FROM BLOCK ABV KNEE

50%/3               60%/3                 70%/3

(85%/1)3

CLEAN PULL + CLEAN

50%/2+2              60%/2+2                       70%/1+1

80%/1+1                90% 1 + 1                     (92.5%/1+1)2

FRONT SQUAT

70%/2             80%/3                     90%/2

(102.5%/1)2

BEHIND THE NECK JERK

50%/3             60%/3            70%/3

80%/2             90%/2            (92.5%/1)3 – 3 second hold in split position

ACCESSORIES

Strict Press 3 x 8

STRICT Hanging Knee Raise 3 x 12-15

Split Squat 3 x 12-15

SESSION 28

SNATCH PULL + SNATCH

50%/2+2         60%/2+2         70%/2+1

80%/2+1         90%/1+1         (92.5/1)2

drop sets –       (85%/2)2

SPEED BACK SQUAT

60%/3              70%/3              (80%/3)4

JERK FROM RACK/BLOCK

60%/3              70%/3                80%/2

90%/1               95%/1

DEFICIT CLEAN PULL (2 second pause ABV knee)

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

90%/2              (100%/1)3