CrossFit Orwell Affiliate Programme 2-03-2020

Monday 2nd March

 

WORKOUT “DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal machine

10 HSPU

10 Renegade Rows

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal machine

10 HSPU

10 Renegade Rows*

*Renegade Row = Row L + Row R + Push-Up

Orwell Conditioning 7.00pm 

EMOM 40 

1st min 10-20 Cal Bike 

2nd min 15-22 Wall Balls 

3rd min 10-20 Burpees 

4th min Rest 

Orwell Gymnastics 7:00pm 

Kipping Pull up Development 12:00 Mins 

3 x Max Pull ups 

Strength Circuit: x 3 each couplet

A1. 10/10 SA Ring Row

A2. 12 Deficit push ups 

B1. YTW 8-8-8

B2. 10 DB Bicep curl 

Tuesday 3rd March

STRENGTH

FOR LOAD 10RM Back Squat

WORKOUT
4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean

-11:00 Hard Cap-

Orwell Conditioning 6:00am

EMOM 24

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 4th March

SKILL

ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

WORKOUT E2MOM x 20 MINUTES

MIN 1 & 2 – 400/500m Row Or Ski 

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

Orwell Weightlifting 7:00pm

POWER-SNATCH + OVERHEAD-SQUAT

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

70%/1+1)1      (75%/1+1)3    

CLEAN & JERK

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

80%/1+1         (85%/1+1)2     (90%/1+1)2

Thursday 5th March

WORKOUT
5 SETS

20/15 Cal Bike

25 Russian KB Swing 

20 Box Step-Ups

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top

FINISHER

3 SETS
30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired

Orwell Strongman 7:30pm 

5 Rounds 

15 Synchro Front Squats (Bar taken from the ground) 

20 Synchro KB Swings (10 each) 

20 Devil Press (shared) 

Orwell Conditioning 6:00am 

EMOM 21

1st min 20-25 Russian KB swings 

2nd min 15-20 KB Goblet Squats 

3rd min 12-20 HR Push ups 

FINISHER 

In a Pair 

8 Minutes Max Cals Bike OR Ski Erg 

STRICTLY 1 minute on 1 minute off

Friday 6th March

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the 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

*Last seen on 22/11/19

Orwell Conditioning 12:30pm

AMRAP 7 (2-4-6-8…..)

Slam Balls  

Cal on Ski erg 

3 Mins rest 

AMRAP 7 (2-4-6-8…..) 

Wall Balls 

Down ups 

Saturday 7th March

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. Row can be split any way

Orwell Conditioning 7:30am

In a Pair

2000m Ski erg 

100 Slam Balls 

80 Burpees 

60 SA DB Push Press *5 reps on each arm before switching with partner 

40 DB Goblet Squats Synchro

2000m Row 

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  Proceed To Heavy 3 – THIS IS NOT A 3RM, JUST A HEAVY 3, AS SUCH, MECHANICS SHOULD BE SOUND! 

Sunday 8th March 

WORKOUT
3 SETS

8 Power Snatch

10 V-Ups or Tuck-Ups

-Rest 1:00-

2 SETS

10 Power Snatch

15 V-Ups or Tuck-Ups

-Rest 1:00-

1 SET

12 Power Snatch

30 V-Ups or Tuck-Ups

(Score is Total Time)

STRENGTH 3×7
Bench Press (21X1)*

*After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond

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 

Orwell Weightlifting Programme 

Session 17

SNATCH

50%/3         60%/2     70%/2  

(75%/2)2     (82.5%/2)3         

SNATCH PULL

75%/3         80%/3     90%/3 

100%/1        (105%/1)3

Back Squat

40%/4          50%/4     60%/4 

70%/4           80%/4       (85%/4)4

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 18

POWER-SNATCH + OVERHEAD-SQUAT

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

70%/1+1)1      (75%/1+1)3    

CLEAN & JERK

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

80%/1+1         (85%/1+1)2     (90%/1+1)2

FLOATING CLEAN-PULLS

80%/3              90%/3               (105%/2)3

HORIZONTAL JUMPS

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

Session 19

SNATCH FROM BLOCK ABV KNEE

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

(80%/2)4

CLEAN

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

80%/3             85%/2                    (87.5%/2)2

FRONT SQUAT

70%/2            80%/3            (95%/2)3             

BEHIND THE NECK JERK

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

80%/2             (85%/2)4

ACCESSORIES

Strict Press 4 x 10

STRICT Hanging Knee Raise 4 x 10

Split Squat 4 x 10

SESSION 20

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  Proceed To Heavy 3 – THIS IS NOT A 3RM, JUST A HEAVY 3, AS SUCH, MECHANICS SHOULD BE SOUND! 

JERK FROM RACK/BLOCK

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

90%/1)4

DEFICIT CLEAN PULL

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

(90%/2)2         (105%/1)3                  

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