CrossFit Orwell Affiliate Programme 20-15-2019

Monday 20th May 2019 

CrossFit

Strength

Front Squats 5 x 5

Go every 2:30 minutes 75-80%

 WOD

For Time

400m Run Buy In

3 Rounds

10 Hang Cleans

10 Over Bar Burpees

400m Run Buy Out

Orwell Conditioning 6:30pm 

EMOM 10 

1st min 12 DB or KB push press 

2nd min 12 wall balls 

REST 

4 rounds 

400m run 

30 air squats 

20 Slam balls 

10 Push ups 

Tuesday 21st May 2019 

CrossFit

Strength/Skill

EMOM x 16

Min 1 – Strict Chin Up x 5-10

Min 2 – Press Up x 10-15

Min 3 – 30-50 DU

Min 4 – 10-15 Box Jumps

WOD

10 Min Cap (PAIRS)

50/30 Cal Row/Ski

40 Dumbell Push Press

50 Box Jump Overs

40 Dumbell Lunges

50/30 Cal Row/Ski

Orwell Conditioning 6:00am

Grab a buddy and complete 

20-2

Kettle bell swings 

Burpees over the box 

DB Thrusters 

after each round complete 20 calorie machine 

Wednesday 22nd May 2019 

CrossFit

Strength

Barbell RDL x 8

Go every 90 seconds x 4 sets

Barbell bent over row x 8

Go every 90 seconds x 4 sets 

WOD

5 min AMRAP

Max Cal/Distance

5 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

5 min AMRAP

25 DU

15 Ab Mat Sit Ups

Orwell Weightlifting 7:30pm 

1 Muscle Snatch + 5 Snatch Balance + 5 Hip snatch

X 4 sets

Slow Decent Snatch

3 x 3 at 70-75%

3 x 2 at 75-80%

Snatch Deadlift 4 x 5

Thursday 23rd May 2019 

CrossFit

Strength

5-10 HSPU

paired with 

16 Renegade Row

X 5 sets

WOD

3RFT (10 min cap)

15 Heavy Russian Swings

15 Burpees

20 Unbroken Wall Balls

Orwell Conditioning 6:00am 

EMOM 32

1st min Row/Ski 10-15 calories 

2nd 12 Alternating single arm DB clusters 

3rd 10-15 burpees 

4th 15-20 Ab mat sit ups 

Friday 24th May 2019 

CrossFit   

Strength

Power Cluster EMOM 

3 mins at 5 reps

3 mins at 3 reps

2 mins at 2 reps

2 mins at 1 rep

Ascend in weight every time the rep scheme changes 

WOD

For time in a pair

200m Run

20 synchro down ups

20 synchro dumbbell goblet squats

200m run

20 synchro goblet squats 

20 synchro down ups 

200m run

Orwell Conditioning 12:30pm  

12 minute AMRAP 

10 Wall balls 

20 Double unders 

10 down ups 

2 minutes rest 

12 minute AMRAP 

Row 750M or Ski 750m or Bike 40 calories  

20 Alternating DB snatches 

Saturday 25th May 2019 

CrossFit

Strength

Ring muscle up skill work

false grip pull up/ring row

Dips on rings or box

We will establish the variation of exercise and rep scheme for each of you on the day 

WOD

For Time (Open workout 15.5) 

27-21-15-9

Cal Row/Ski/Bike

Thrusters

Orwell Weightlifting 09:30am 

Hang Clean + Split Jerk + BN Jerk

5 x 1+1+3

Clean and Jerk 5 x 2 at 80%

Back Squat 4 x 5 at 75%

Sunday 26th May 2019 

CrossFit

Strength

Overhead squat 5 x 8

Go every 2 minutes

WOD

9 Min AMRAP

10 Power Snatch

15 Calories Bike/Ski/Row

Orwell Conditoning 08:00am

Grab a buddy and complete

3k Ski or Row (partner must hold a plank whilst other person works)

 3.2k run in 200m relays (partner must hold a D Ball whilst other person runs)