CrossFit Orwell Affiliate Programme 17-02-2020

Monday 17th February

WORKOUT
FOR TIME*
500m Row,Ski or Bike 15-20 cals

50 Box Jump + Step-Down 

40 DBL KB Front Rack Lunges 

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

500M Row,Ski or Bike 15-20 cals

Orwell Conditioning 6:30pm

4:00 work 1:00 rest x 2 rounds 

AMRAP 10 Wall balls + 6 Press Ups 

AMRAP 10 KB swing + 6 Up down 

AMRAP Devil Press 

AMRAP Ski erg 

Orwell Gymnastics 6:30pm 

Kipping Pull up Development 

*Kip swing complex 

*Kip complex = 1 Kip swing 1 Dynamic Kip swing 1 Kipping Pull up 

1 x MAX strict pull ups 

3 x 8 Strict pull ups (use bands if require for assistance) 

Circuit: 

Hollow holds 

Arm Haulers 

DB Bench Press 

Tuesday 18th February

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift

WORKOUT

30-20-10*

Deadlift

Toes to Bar

*50 Double Unders after each full set

Orwell Conditioning 6:00am 

5 ROUNDS 

Ski or Row 500m, Bike 20-30 Cals   

12 DB or KB Thrusters 

15 Hanging Knee raises 

18 Slam balls 

25 min Cap 

Wednesday 19th February

STRENGTH

5 SETS*
1 Push Press + 2 Push Jerk + 3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

WORKOUT AMRAP x 10 MINUTES

6 Push Jerk

15/12 Cal Row

Orwell Weightlifting 7:30pm

POWER-SNATCH + OVERHEAD-SQUAT

40%/2+3         50%/2+3         60%/2+3

70%/1+1)1      (72.5%/1+1)3 

CLEAN & JERK

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

80%/1+1         (85%/1+1)2     (87.5/1+1)2

Thursday 20th February

WORKOUT EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of “KB Flow”*

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

FINISHER

3 SETS
1:00 Max Cals on Machine 1:00 KB Plank Taps 1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

Orwell Conditioning 6:00am 

2 ROUNDS 

30 Down ups 

20 ALT DB Clean & Press 

20 down ups 

20 DB Goblet Squats 

10 Down ups 

20 ALT DB Devil Press

Orwell Strongman/Woman 7:30pm 

15:00 Running Clock to Establish 3RM Back Squat 

90 Sec Work 1 Min Rest x 2 Per Station 

ST 1 D Ball Over Shoulder 

ST 2 AMRAP KB FR Lunges 

ST 3 AMRAP Rope climbs 

ST 4 AMRAP Russian KB swings

Friday 21st February

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*

*Power or Full,

BENCHMARK WORKOUT

“ISABEL” FOR TIME
30 Power Snatch

Orwell Conditioning 12:30pm 

8 rounds (13 min cap) 

10 KB swings 

10 Goblet squats 

10 Down ups 

Finisher in a pair 

10 mins max distance Row or Ski 

Saturday 22nd February

PARTNER WORKOUT

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. You must switch on the rower every 250m meters. Workout must be completed in order. You can split the reps of the WB or Burpee any way b/t partners.

PARTNER FINISHER

IN TEAM OF 2… 3 SETS FOR MAX REPS*

:45 Russian Twist :15 Transition

:45 Plank Hold :15 Transition

P1 performs Russian Twists while P2 holds Plank. Once :45 expires then transition and switch roles.

Orwell Conditioning 7:30am

30 minute AMRAP

30 Cal Machine 

30 Double unders

30 Burpees 

30 KB swings 

60 sec rest btw sets 

CORE FINISHER 

4 x 10 Strict hanging knee raises

Orwell Weightlifting 09:30am

SNATCH PULL + SNATCH

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

80%/2+1         (87.5%/1+1)3 

BACK SQUAT

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

80%3                (85%/3)4        

Sunday 23rd February

SKILL

ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill*

*Different Drills Depending on Level…
Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds

WORKOUT
5 SETS FOR MAX REPS

1:00 Back Rack Lunges

1:00 Box Jump 

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

Orwell Conditioning 8:00am 

30:00 Minute Cap 

5 rounds 

500m Row/Ski/Bike 20-30 cal

10 HR Press Ups

10 Ring rows 

10/10 DB Hang snatch 

Orwell Weightlifting Programme 

Session 9

SNATCH

50%/3         60%/2     70%/2  

(75%/2)2     (80%/2)3 

SNATCH PULL

75%/3         80%/3     90%/3 

100%/1        (102.5%/1)3

Back Squat

40%/5          50%/5     60%/5 

70%/5           80%/5 – Proceed to build to a 5RM with GOOD mechanics.

BOX JUMPS

5 x 5 – Small progression in jump height from previous sessions.

ACCESSORIES

Snatch Sots Press 4 x 10

Hanging Knee raises 4 x 10

Bent over Row 4 x 10

(last 2 reps of each set should be challenging)

Session 10

POWER-SNATCH + OVERHEAD-SQUAT

40%/2+3         50%/2+3         60%/2+3

70%/1+1)1      (72.5%/1+1)3 

CLEAN & JERK

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

80%/1+1         (85%/1+1)2     (87.5/1+1)2

FLOATING CLEAN-PULLS

80%/3              90%/3               (100%/2)3

HORIZONTAL JUMPS

5 x 5 – Challenge yourself to jump MAXIMALLY for each rep and if possible, measure distance.

Session 11

SNATCH FROM BLOCK ABV KNEE

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

(80%/1)2         (82.5%/1)3     

CLEAN

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

80%/3             (85%/2)3

FRONT SQUAT

70%/2            80%/3            (85%/2)2

(90%/2)3                    

BEHIND THE NECK JERK

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

80%/2             (82.5%/1)4

ACCESSORIES

Strict Press 4 x 10

STRICT Hanging Knee Raise 4 x 10

Split Squat 4 x 10

SESSION 12

SNATCH PULL + SNATCH

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

80%/2+1         (87.5%/1+1)3 

BACK SQUAT

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

80%3                (85%/3)4        

JERK FROM RACK/BLOCK

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

85%/2)3         

DEFICIT CLEAN PULL

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

(90%/2)2         (100%/2)3