CrossFit Orwell Affiliate Programme 22-07-2019

Monday 22nd July 2019

STRENGTH

5 x 3 (30X1)
Back Squat @65-75% of 1RM*

-Rest at least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

WORKOUT

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Orwell Conditioning 6:30pm

WORKOUT

4 SETS

AMRAP x 4 MINUTES*

3-6-9-12-15 …

Wall Balls

Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off, for each AMRAP

2  minutes rest 

IGYG 

Ski or row 2000m 10 min cap  

Orwell Gymnastcis 6:30pm

Pull ups EMOM 8 50% of max reps  

Push ups EMOM 8 50% of max reps 

Hanging knee raises EMOM 8 50% of max reps 

3 rounds 

50 hollow flutter kicks 

30 Heel taps over KB 

20 Russian twists with KB 

Tuesday 23rd July

SKILL:

ON A 10:00 RUNNING CLOCK… Muscle-Up Development

WORKOUT

FOR TIME

9 Muscle-Ups (Ring or Bar) 50 DB Reverse Lunge
7 Muscle-Ups (Ring or Bar) 50 DB Push Press
5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps

-14:00 Time Cap-

COOL DOWN/STRETCH

*Focus on lats, shoulders, and t-spine.

Orwell Conditioning 6:00am

WORKOUT

EMOM x 24 MINUTES

MIN 1 – 10/8 Cal Row

MIN 2 – 14 Alt. DB Front Rack Reverse Lunges

MIN 3 – 40 Double-Unders or 80 Single-Unders

MIN 4 – 14 DB Hang Power Cleans

Core finisher 

30 sec plank + 30 sec each way side plank + 30 sec rest x 4 

Wednesday 24th July 2019

STRENGTH

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS 1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

WORKOUT

EMOM x 12 MINUTES*

MIN 1 – :45 Max Power Snatch

MIN 2 – :45 Max Cals on machine

*:15 Mandatory rest after each :45 work period

Orwell Weightlifting 7:30pm 

Hip snatch + drop snatch 3 x 3 + 3 40-50% 

Slow snatch 5 x 3 70-75% 

Snatch pulls 4 x 5 (5 second eccentric) 100% of Snatch

Thursday 25th July 2019

WORKOUT

1 Mile Run into…

50-40-30

Pull-up

Push-up

 20:00 time cap

Orwell Conditioning 6:00am

WORKOUT

EVERY 5:00 FOR 6 SETS

3 rounds of;

600m Run

30 Hand Release Push-Ups

(or Max Reps HR Push-ups in Remaining Time)

3 rounds of;

600m Run 

30 Slam Balls

(or Max Reps slam balls in Remaining Time)

Strongman/woman 7:30pm 

In teams of 3 

WORKOUT 1 

AMRAP 10

P1 20m Yoke carry – P2 10 heavy Goblet squats – P3 10 strict hanging knee raises 

WORKOUT 2 

AMRAP 10 

P1 16m Sled push – P2 D ball floor to box for reps  – P3 Ski erg for calories 

WORKOUT 3 

3 ROUNDS 

21 KB swings 

400m run * you must take the kettlebell with you on the run 

Friday 26th July 2019

EXTENDED WARM-UP

EMOM x 6 MINUTES*

MIN 1 – Strict HSPU Skill Development
MIN 2 – 3-5 Reps of Deadlift

WORKOUT

4 ROUNDS FOR QUALITY*

5 Deadlift
10 Strict HSPU or DB Strict Press
20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. 

-16:00 Time Cap-

Orwell Conditioning 12:30pm

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Ring Rows

MIN 3 – 10 Box Jump Overs

FINISHER 2-3 SETS

25 Hollow Rocks

10/10 Hip Raises (from side plank)

15 Arm Haulers

Saturday 27th July 2019

WORKOUT

ON A 25:00 RUNNING CLOCK…

25 Burpee Box Step-up

50 Cal machine

100m Walking Lunge

200 Double Unders

200m KB Farmer Carry

Then…Max Cal machine in remaining Time

Orwell Weightlifting 09:30am 

Clean pull under 3 x 5 50% 

Floating clean and jerk 

5 x 3 70-75% * you must keep hold of the bar for all 3 reps 

Push press 4 x 5 (80% of 3RM)

Sunday 28th July 2019 

WORKOUT

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 KB Swing

5 Wall Ball

5 Down up

10 KB Swing

10 Wall Ball

5 Down up 

15 KB Swing

15 Wall Ball

5 Down up
…and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

FINISHER

2-3 SETS
30 Russian Twists (use WB)

30 Heel Taps Over WB

Orwell Conditioning 8:00am 

WORKOUT

6 SETS

AMRAP x 3 MINUTES*

10 Alt DB Snatch
8 Down ups 
6 Sit-Ups

-Rest 1:00 b/t Sets-

*Reset to the start of the AMRAP each Set. Try to match score each set.