CrossFit Orwell Affiliate Programme 20-04-2020

Monday 20th April

WARM-UP

2 ROUNDS
10 Glute Bridges
10 T-Push Ups
10 Barbell (or Bodyweight) Good Mornings
10 Push Up to Down Dog
10 Barbell (or KB/DB) Romanian Deadlift

EXTENDED WARM-UP BUILD TO… Workout Weight for Deadlift

WORKOUT

5 ROUNDS FOR MAX REPS

1:00 Deadlift 100kg/70kg 

1:00 Max Cal Machine 

1:00 Ring Dip/PushUps

COOL DOWN

8:00-10:00 Flow Stretching*

*Focus on hips, hammies, and quads.

Tuesday 21st April

WARM-UP

AMRAP x 8 MINUTES
10 V-Ups
8 Air Squats
6 Push Press w/ empty barbell (or DBs)
4 Bodyweight Kang Squats

STRENGTH

ON A 20:00 RUNNING CLOCK… Build to Heavy 2-Rep Back Squat

WORKOUT

“GIVE”
AMRAP x 12 MINUTES 3-6-9-12…
Toes to Bar

Thruster 42.5kg/30kg

Box Jump (24/20)

Wednesday 22nd April

WARM-UP

AMRAP x 7 MINUTES (light DB)

5 Half Kneeling DB Press (Right arm)
5 Single Arm Front Rack Split Squat (Right arm)
5 Half Kneeling DB Press (Left arm)
5 Single Arm Front Rack Split Squat (Left arm)
:20 Hollow Hold
25ft High Bear Crawl

WORKOUT

4 ROUNDS FOR TIME

600m Run
16 Single Arm DB Burpee 22.5kg/15kg

16 Single Arm DB OH Lunge 22.5kg/15kg

16 Single Arm DB Snatch 22.5kg/15kg

*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

FINISHER

3 SETS
Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

Thursday 23rd April

 

WARM-UP

EMOM x 9 MINUTES
Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ
Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches
Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

EXTENDED WARM-UP

BUILD TO…
Heavy Set of 3 Hang Power Clean

WORKOUT

7 SETS ON A 3:00 CLOCK… 25/20 Cal Row
Max Hang Power Clean*

R1 & R2 – (80kg/50kg)

R3 & R4 – (70kg/45kg

R5 & R6 – (60kg/40kg)

R7 – (50kg/35kg)

-Rest 1:00 b/t Sets-

Friday 24th April

WARM-UP

AMRAP x 7 Minutes
30 Single Unders
10 PVC Pass Throughs 10 Plate (or DB) Ground to Overhead
10 Plate (or DB) Strict Press 10 OH Plate (or DB) Lunges

STRENGTH
ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Split Jerk

WORKOUT

AMRAP x 10 MINUTES

2-4-6-8…Push Jerk (60kg/40kg)

5-10-15-20…Double Unders

Saturday 25th April

WARM-UP

3 ROUNDS
10 Scap Push-Ups – 12 Cossack Squats – 100m Run

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME*

1000m Row
60 Single KB Goblet Squat 24kg/16kg

600m Farmers Carry 24kg/16kg

60 Strict Chin-ups

600m Farmers Carry 24kg/16kg

60 Single KB Goblet Squat 24kg/16kg

1000m Row

Sunday 26th April 

WARM-UP

AMRAP x 12 MINUTES

10 PVC Pass Throughs

10 DB Deadlifts

10 DB Strict Press

10 Burpees

WORKOUT

“AVA”
AMRAP x 21

400m Run
21 Ground to Overhead (42.5/30kg)

COOL DOWN

5:00 FLOW STRETCHING… 1:00 Child’s Pose 1:00 Saddle Cross-Arm (L) 1:00 Saddle Cross-Arm (R) 1:00 Seal Stretch 1:00 Nasal Breathing

Orwell Weightlifting Programme 

Session 4

SNATCH+OVERHEAD SQUAT – (During overhead squat, 3-seconds eccentric (lowering) + 2 second pause in bottom)

40%/2+2      50%/2+2 60%/2+2

(65%/2+2)3       

CLEAN DEADLIFT- (smooth and controlled during concentric (upward) phase followed by 3-seconds eccentric)

50%/4          60%/4     70%/4

80%/4          90%/4       (95%/4)3

SPEED BACK SQUAT – (3-seconds eccentric followed by maximal effort during concentric)

40%/5        50%/5       60%5

70%/REP MAX             

COUNTER MOVEMENT JUMP – Hands on hip and feet in a natural squat position. Slowly lower then proceed to jump maximally. No rebounding, re-set on every rep. 

5 x 5

ACCESSORIES

A1 Barbell bent-over row 4 x 12

A2 Barbell Bicep Curls 4 x 12

 

B1 Barbbell strict press 4 x 12

B2 Banded Tricep extension 4 x 12

 (last 2 reps of each set should be challenging)

Session 5

CLEAN + FRONT SQUAT + JERK

50%/2+2+1     60%/2+2+1       (70%/2+2+1)4

SNATCH PULL + SNATCH DEADLIFT (3-seconds eccentric followed by maximal effort during concentric)

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

70%/3+2            (75%/3+2)3 

STRICT PRESS + DUMBBELL/BANDED ROW

40%/10+10               50%/10+10                  60%10+10

(65%/10+10)3           

CIRCUIT

45s Hollow Hold

45s Mountain Climbers

45s plank

45s Shoulder Taps

4 Rounds

(Flow through each without rest)

SESSION 6

POWER SNATCH

50%/3              60%/3          (70%3)3

POWER CLEAN

50%/3              60%/3          (70%3)3

DEFICIT CLEAN PULL + DEADLIFT (3 second eccentric)

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

(90%/3+3)3

CIRCUIT

20 Banded-pull apart

20 sit-ups

20 strict press

1min rest

4 Rounds