CrossFit Orwell Affiliate Programme 19-08-2019

Monday 19th August

STRENGTH

1-1-1-1-1 Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build towards a new 1RM. Today is the day to go for it!

WORKOUT

FOR TIME

30-20-10

Kettlebell Swings

Burpees

Orwell Conditioning 6:30pm

WORKOUT

100m Run -Rest 1:00

200m Run -Rest 1:00

400m Run -Rest 1:00

600m Run -Rest 1:00

400m Run -Rest 1:00

200m Run -Rest 1:00

100m Run

20 minute cap 

Rest as needed 

EMOM 10 

15 Wall balls 

10 Plate GTOH 

Orwell Gymnastics 6:30pm 

-Kipping Pull up development 

AMRAP 10 

3 Wall walks or 5 strict HSPU 

10-20 second L sit hold 

10 Inverted barbell rows 

-Partner med ball core finisher- 

Tuesday 20th August

SKILL

ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development

WORKOUT

AMRAP x 16 MINUTES

50/40 Cal Bike/Ski/Row

50 Wall Ball 

10 Ring Muscle-Ups

Orwell Conditioning 6:00am

AMRAP 10

5/5 DB push press

10 PVC Pipe Overhead squats 

20 Banded pull aparts 

100m run 

WORKOUT

4 ROUNDS FOR MAX REPS

:45 Sec Max Burpees -Rest 45 sec
:45 Sec Max Double DB Snatch -Rest 45 sec
:45 Sec Max Ring Rows -Rest 45 sec

Wednesday 21st August

EXTENDED WARM-UP

EMOM x 6

MIN 1 – Run 200m

MIN 2 – Max Slam Balls

WORKOUT

7 SETS FOR LOAD*

1 Deadlift – 1 Power Clean –1 Hang Power Clean – 1 Push Press – 1 Push Jerk – 1 Split Jerk

*Sets must be performed unbroken.

Orwell Weightlifting 7:30pm 

OHS 4 x 5 (empty bar)

5 sets

2 Hang Power Snatch + 1 Hang Snatch 

Snatch Deadlifts 5 x 5 

Thursday 22nd August

WORKOUT

EMOM x 24*

MIN 1 – Row for Cals

MIN 2 – Burpee Box Jump 

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups

*:45 work / :15 rest for all movements

FINISHER

“Buns of Steel”
3 SETS
25 Glute Bridge-ups into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

Orwell Conditioning 6:00am

PARTNER WORKOUT

IN TEAMS OF 2…
I. 10 ROUNDS FOR TIME*

P1 – 15 Push-Ups + 10 Air Squats 

P2 – Max Calories Machine

*Each athlete performs 5 rounds of the push-up + Air Squat

-Rest as Needed-

II. 400m Farmer’s Carry**

**Partners can switch the weight at any point but must walk together

-20 min Cap

Orwell Strongman/Woman 7:30pm 

I. EMOM 12 

MIN 1 3 Deadlifts 

MIN 2 5 DB/KB Push Press

 

II. IN TEAMS OF 3 

AMRAP 15

3 Rope climbs 

8 KB Front Rack Walking Lunges 

50M Farmers carry *rotate once the farmers carry is complete 

Friday 23rd August

STRENGTH

E2MOM x 10  1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

WORKOUT

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 

1 Hang Squat Snatch

3 Overhead Squats

25 Double Unders

Orwell Conditioning 12:30pm

WORKOUT

1000m Row/Ski/Bike 40-70 cals 

800m Run

50 Wall Balls 

500m Row/Ski/Bike 30-60 Cals 

400m Run

25 Wall Balls 

Saturday 24th August

WORKOUT

FOR TIME

800m Run – 40 Pull-ups 40 Walking Lunges

800m Run – 40 T2B – 40 Walking Lunges

400m Run – 20 Pull-ups – 20 Walking Lunges

400m Run – 20 T2B – 20 Walking Lunges

-30:00 Time Cap-

Orwell Weightlifting 9:30am 

2 hang power clean + 1 Hang Clean 

5 Sets

Front squats 4 x 5 75%

Split jerk 4 x 3  70% 

Sunday 25th August 

BENCHMARK WORKOUT

“THE CHIEF”

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans  – 6 Push-ups – 9 Air Squats

-Rest 1:00 b/t Sets-

Orwell Conditioning 8:00am 

AMRAP 20 

400m run 

20 burpees 

20 Ab mat sit ups