CrossFit Orwell Affiliate Programme 22-04-2019

Monday 22nd April 2019

CrossFit 

15 minute AMRAP 

15/20 cal machine 

18 ALT DB clean and press

12 burpees

5 mins rest

15 minute AMRAP

20 over box jumps

15 KB swings

10 STOH  

Tuesday 23rd April 2019

CrossFit

Strength

Front Squat

15 mins after warm up to build to heavy single

WOD

3 Rounds (running Clock) 

1 minute wall balls 

1 minute Plank hold

2 minutes machine  

Orwell Conditioning 6:00am

4 Stations

4 mins on each

1 min transition

2 Rounds

Station 1 Ski Erg (max distance) 

Station 2 Burpee Slam Ball (max reps) 

Station 3 Assault Bike (max cals) 

Station 4 (4 minute AMRAP)

10 KB Swings

10 Press Ups

 

Wednesday 24th April 2019

CrossFit

Strength

Push Press

15 mins after warm up to build to heavy single

WOD

10 min AMRAP

2-4-6-8-10-12 etc

Calories on machine

T2B

Down Ups

Orwell Weightlifting 7:30pm 

Snatch

3 x 2 at 80%

5 x 1 ascending singles to a heavy for the day

Snatch Deadlift

5 x 5 at 110-115% of Snatch

 

Thursday 25th April 2019 

CrossFit

Strength Circuit

3-5 Rope Climbs

16 Renegade Row

30-60 Second Plank

X 4 Rounds (60 sec rest after round)

WOD

5 RFT (15 min cap)

200m Run

20 Slam Balls

15 Ab Mat Sit Ups

Orwell Conditioning 6:00am

Filthy Fifty (with a buddy)

50 Box Jumps

50 D-Balls (over shoulder) 

50 KB swings

50 Walking lunges

50 Ab Mat Sit Ups

50 Dumbell/KB Push Press

50 Arch Raises

50 Wall Balls

50 Burpees

50 Double Unders

Friday  26th April 2019

Orwell Conditioning 12:00pm 

30 EMOM

1st min 6-12 calorie Assault bike 

2nd min 6-12 calorie Ski erg 

3rd min 6-12 calorie Rower 

CrossFit

Strength

Barbell Complex

Go every 3 minutes for 6 sets

5 Deadlifts

4 Power Cleans

3 Front Squats

2 STOH

WOD

1 min on 30 sec off x 5 Rower 

1 min on 30 sec off x 5 Assault bike or Ski erg 

Saturday 27th April 2019 

CrossFit

Strength

Bench Press

15 mins after warm up to build to a heavy single

WOD

10 min AMRAP

20 KB Swings

40 DU

20 Wall Balls

Orwell Weightlifting 09:30am 

Primer

3 Pull Under + 3 Pause Split Jerk at 40-50% X 3 sets

Clean and Jerk

3 x 2 at 75-80%

5 x 1 Ascending Singles

Sunday 28th April 2019 

CrossFit

Strength

Deadlift

15 mins after warm up to build to a heavy single

WOD

In a pair – 10 min AMRAP

Person 1 Completes 10 Burpees and 10 T2B

Person 2 performs alternating dumbbell snatches until P1 is done

Orwell Conditioning 08:00am 

24 min EMOM

Min 1 – Bike 10/15 Cal

Min 2 – 15 D/Balls (Over shoulder) 

Min 3 – 12 Double Dumbell hang clean and press

Min 4 – Rest

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