CrossFit Orwell Affiliate Programme 18-11-19

Monday 18th November

WORKOUT

5 ROUNDS

25/22 Cal Row/Ski

15 Burpees to Plate

7 Bar Muscle-Ups

Orwell Conditioning 6:30pm

In pairs – 30:00 time cap

4 RFT 

500m Row or Ski

50 Wall Balls 

30 Down Ups 

20 Slam Balls 

Orwell Gymnastics 6:30pm 

Double under warm up

Strict Pull up development 

10-1

Feet elevated Ring Rows 

Deficit Push ups 

Tuesday 19th November

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

WORKOUT EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press 

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press 

*Increase load on the barbell every 2 sets 

Orwell Conditioning 6:00am

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

Wednesday 20th November

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

WORKOUT EMOM x 9 MINUTES

MIN 1 – Max Front Squats 

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee Raises

Orwell Weightlifting 7:30pm 

5 sets 80%

1 Clean + 1 Clean & Jerk 

Back squats 5 x 6 70% 

Thursday 21st November

WORKOUT

21-15-12-9-9-12-15-21

Slam Ball

Cal Machine

POST WORKOUT SKILL

ON A 12:00 RUNNING CLOCK… Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance

Orwell Conditioning 6:00am

I go you go relay

25 minute AMRAP

10 Box Jumps

10 ALT DB Snatch 

10 Down ups

CORE FINISHER 

4 x 12 hanging Knee raises 

3 x 15 weighted sit ups

Orwell Strongman/Woman 7:30pm

10:00 to build to a 3RM Thruster 

Circuit

2 ROUNDS 2:00 WORK 30 SEC TRANSITION

Sled push 

Yoke Carries 

DB Push Press

Rope Climb + Push up 

Friday 22nd November

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout

BENCHMARK WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk 

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

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 

Saturday 23rd November

WORKOUT AMRAP x 15 MINUTES

1 Strict Pull-up

2 Russian KB Swing

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps

FINISHER

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks

Orwell Weightlifting 09:30am 

Snatch Complex 

5 sets 70% 

1 Above Knee snatch 

1 Below Knee Snatch 

2 Snatch

Back Squats 5 x 5 75%

Sunday 24th November

PARTNER WORKOUT

IN TEAMS OF 2…

4 ROUNDS

400m Run

60 Wall Balls

60 Box Jumps

*Partners run the 400m together

**For the WB and BJ, resting partner must hold a Single KB in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each person performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap

Orwell Conditioning 8:00am 

30:00 Minute Cap 

5 rounds 

200m Run

10 HR Press Ups + 10 Ring rows 

400m run 

18 ALT DB Hang Clean & Press