CrossFit Orwell Affiliate Programme 16-12-2019

Monday 16th December

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

BENCHMARK WORKOUT

“PUSH PULL”

*3-6-9-12-9-6-3

Push Jerk

*15 Cal Row/Ski/Bike After Every Set

-15:00 Hard Cap-

Orwell Conditioning 6:30pm 

EMOM 40 

1st min 10-20 Cal Bike 

2nd min 12-20 Wall Balls 

3rd min 10-15 Burpees 

4th min Rest 

Tuesday 17th December

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

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

WORKOUT AMRAP x 20 MINUTES

5 Strict or C2B Pull-Ups

10 Hand-Release Push-Ups

15/12 Cal Machine

Orwell Conditioning 6:00am 

EMOM 21

1st min 10-15 Cal Row 

2nd min Max Reps D Ball Over Shoulder 

3rd min 10-15 Hanging Knee Raises/Toes to Bar 

FINISHER 45/15 x 3 

45 Seconds MAX V ups 

45 Second plate Gun Hold 

45 Seconds Hollow Hold 

Wednesday 18th December

 

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

BENCHMARK WORKOUT

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat

30 Up-Downs

-8:00 Hard Cap-

Orwell Weightlifting 7:30pm 

5 sets

3 Clean Lift Off + 2 Cleans 75-80% 

Back squat 5 x 4 80%

Thursday 19th December

WORKOUT

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold

:50 work / :10 rest for all working minutes

PARTNER FINISHER IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

Orwell Conditioning 6:00am 

EMOM 21

1st min 20-25 Russian KB swings 

2nd min 15-20 KB Goblet Squats 

3rd min 12-16 HR Push ups 

FINISHER 

In a Pair 

8 Minutes Max Cals Bike OR Ski Erg 

STRICTLY 1 minute on 1 minute off

Friday 20th December

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*

BENCHMARK WORKOUT

“CALIFORNIA LOVE”

30 Squat Clean & Jerk

*You must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5). Workout ends with the 5 burpees after the 30th rep.

Orwell Conditioning 12:30pm

AMRAP 7 (2-4-6-8…..)

D Ball Over Shoulder 

Cal on Ski erg 

3 Mins rest 

AMRAP 7 (2-4-6-8…..) 

Wall Balls 

Down ups 

Saturday 21st December 

SKILL

5 SETS*
2/2 Single Arm KB Russian Swing

2/2 Single Arm KB Clean

2/2 Single Arm KB Snatch

*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.

WORKOUT FOR TIME
150 Russian KB Swing*

*Every minute, including 3,2,1 go…perform 10 Box Jumps, Standard for Russian today is eye-level and only slight bend in the elbow.

Orwell Weightlifting 09:30am 

Hang snatch 

5 x 3 75% 

Back squat 3 x 3 90 % 

Sunday 22nd December

 

PARTNER WORKOUT

IN TEAMS OF 2… AMRAP x 17 MINUTES*

P1 Completes…

6 Toes to Bar

5 Power Snatch 

4 Overhead Squat

50 Mountain climbers

P2 Completes… Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. 

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep

Orwell Conditioning 8:00am 

EMOM 40 

1st min 10-15 Cal Bike 

2nd min 10-15 Cal Rower 

3rd min 10-15 Cal Ski Erg 

4th min Rest