CrossFit Orwell Affiliate Programme 19/11/2018

Monday 19th November 

CrossFit 

Strength/Skill
Barbell Clusters 5 x 5

WOD
2 rounds
50 wall balls
50DU/100 skips
25 over bar burpees
15 Clusters 60/40

O.C (Orwell Conditioning) 6:30pm
2 mins on 90 seconds rest  (2 rounds)
maximum calories on the ski erg
maximum calories on the bike
maximum calories on the rower
maximum down ups

Tuesday 20th November 

CrossFit 

Strength
Eccentric pull ups 4 x 5
Paired with
with kneeling Db press w row
4 x 10

WOD

12 minute AMRAP
Row/Bike/Ski
2-4-6-8-10-12 etc
Russian KB swings 32/24kg
3 mins rest
30 burpee box jumps for time

O.C (Orwell Conditioning) 6:00am
100 wall balls 9kg/6kg for time (10 minute cap)
(Every time you break complete 10 burpees)
5 minutes rest
in pairs
Row/Ski 3500m
Every transition of the machine 1 person completes
20 BW lunges
10 Dumbbell push press
5 push ups

Wednesday 21st November 

CrossFit 

Strength Circuit;
10 Romanion DL
10 Single arm rows
10 bicep curls
X 4

WOD
21-15-9
Thrusters 40/30
Over bar burpees

Orwell Weightlifting 7:30pm
Snatch Balance 5 x 5 50% of best snatch
Build to a heavy single snatch for the day
If you are a complete beginner this will instead be time to work technique using drills given to you from the coach

Thursday 22nd November 

CrossFit 

Strength circuit:
10 Bench Press
10 Lateral raises
10 Band push down

WOD
EMOM 15
1st 10-15 KB front rack squats 24/16
2nd min 10-15 Slam balls
3rd min 40DU/80 singles

O.C (Orwell Conditioning) 6:00am
30 minute AMRAP
20 Plate GTOH
20 Air squats
20 Down ups
20 Ab mat sit ups
20 calorie Row/Bike/Ski

 

Friday 23rd November

CrossFit 

Strength
Front squats 4 x 5 (3 second eccentric, fast up)

WOD
16 minute AMRAP
Bike 20/15 Ski 20/15 row 20/15
10 Squat cleans 60/40
12 T2B/knee raises

O.C (Orwell Conditioning) 12:30pm
EMOM 32
1st Minute 10-15 calorie Assault Bike
2nd Minute 10-15 calorie Ski erg
3rd Minute 10-15 calorie Rower
4th minute Rest

 

Saturday 24th November 

CrossFit 

Strength
Overhead squats 4 x 8

WOD
4 rounds
Run 400m
15 wall balls 9/6
15 Push press 50/35

Orwell Weightlifting 9:30am
Hang clean + clean 5 x 1 + 1 60%-70% of best clean
Build to a heavy single Clean for the day
If you are a complete beginner this will instead be time to work technique using drills given to you from the coach

Sunday 25th November 

Strength/Gymnastics

Hanging knee raises/ strict T2B
paired with
Ring Rows
4 x 8

WOD
20 minute AMRAP
Run 200m
5 Pull ups/C2B pull up
10 Push ups
15 Air squats

O.C (Orwell Conditioning)
Run 800m
16 Alternating DB hang clean and press 22.5kg/15kg
16 burpees
Run 400m
20 Alternating DB hang clean and press 22.5kg/15kg
20 Burpees
Run 200m
24 Alternating DB hang clean and press 22.5kg/15kg
24 Burpees

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