CrossFit Orwell Affiliate Programme 20-01-2020

Monday 20th January

SKILL: ON A 7:00 RUNNING CLOCK… Pull-Up Progression

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

WORKOUT AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

Orwell Conditioning 6:30pm

EMOM 32

1st min 10-15 Cal Ski

2nd min 10-15 Burpees

3rd min 10-15 Cal Bike

4th min 10-15 Slam balls

Orwell Gymnastics 6:30pm 

20:00 MINS Toes To Bar Development (2/5)

Circuit x 4 

10 Toes to PVC pipe 

20 Arm haulers

15 Banded tricep push downs 

Tuesday 21st January

STRENGTH

FOR LOAD 3×3*
Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

WORKOUT FOR TIME*

15-12-9

Hang Power Clean

Box Jump

into…

12-9-6
Hang Power Clean

Box Jump

into…

9-6-3

Hang Power Clean

Box Jump

*Goal is three increasing heights for the Box Jump and three increasing weights for hang power cleans 

Orwell Conditioning 6:00am

In a pair

5000m Row (250m each)

100 Hang DB cluster (shared)

FINISHER

60 sec Bicycle crunches

60 second plank

30 sec rest

X 3

Wednesday 22nd January

“BASELINE II”

I. ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat

II. AMRAP x 2 MINUTES

Max Calorie Bike

Thursday 23rd January

WORKOUT
FOR LOAD 3-3-3-3

Double-Overhand “Quiet” Deadlift

FOR LOAD

5-5-5-5
Tempo Strict Press (1111)

FINISHER

3 ROUNDS FOR TIME

25 Plate Ground to OH 

10 Burpees to Plate

(5 Min Cap)

Orwell Conditioning 6:00am

4 Rounds

18-25 Cal machine

25 wall balls

20 Alt DB Snatch

20 Burpees

15 Push Ups

15 Ab mat sit ups

Orwell Strongman/woman 7:30pm 

In a pair 

IGYG 8 minutes max distance sled push 

IGYG 8 minutes 2 lengths yoke carry + 3-5 D Ball over shoulder 

IGYG 20 rounds DB Bear Complex (complete 2 rounds each at a time) 

Friday 24th January

 

“BASELINE I”

I. ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower

II. AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Orwell Conditioning 12:30pm

EMOM 32

1st min 10-15 cal bike

2nd min 12-20 ALT hang DB snatch

3rd min 10-15 cal rower

4th min 40 sec plank

Saturday 25th January

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME*

120 Thrusters

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order

Orwell Conditioning 7:30am 

AMRAP 28 

400m Run 

16 ALT DB hang clean and press 

12 Over DB Burpees 

8 Goblet squats 

Sunday 26th January 

WORKOUT
EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch

Orwell Conditioning 8:00am

In a pair

P1 run 200m

P2 works through

150 cal rower

150 ALT DB hang clean and press

150 down ups

Orwell Weightlifting Programme Week 2

Session 1 (Open Gym) 

Clean & Jerk 5 x 3 75%

Clean Pull 4 x 4 90%

Front squat 4 x 6 75%

A1. 10 DB Shoulder Press Increase from last week

A2. 10 Push Ups

A3. 15 V ups

X4

Session 2 (Wednesdays Class) 

Muscle snatch + H Snatch balance 3 x 2 + 2 55%

Slow Snatches 5 x 3 75%

Snatch RDLs 4 x 5 100%

4 Sets 

A1. 10 DB Split Squats (e/s) Increase from last week

A2. 10 DB Rengade rows Increase from last week

A3. 45 sec side plank (e/s)

Session 3 (Open Gym) 

Hang Power Snatch + Floating Snatch 4 x 1 + 2 70%

Clean & Jerk 4 x 3 + 1 70%

Split jerk 2 x 2 80% 2 x 1 85% 

Back squat 1 x 3 88%  2 x 5 78%

4 Sets

A1. 60 sec plank

A2. 5 high box jumps Increase height from last week

Session 4 (Saturdays class) 

Back squat 5 x 5 75% 

Hang Power clean 5 x 3 80% of power clean

Clean Deadlift 3 x 5 100%

4 Sets

A1. 8/8 DB RDLS Increase from last week

A2. Vertical med ball throw

A3. 60 seconds russian twists