CrossFit Orwell Affiliate Programme 23-03-2020

Monday 23rd March

WORKOUT

6 SETS
AMRAP x 3 MINUTES
4 Power Clean

4 H-R Push-Ups

4 Box Jumps 

-Rest 1:00 b/t Sets-

FINISHER

4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets- (No Measure)

O.C (Orwell Conditioning)

Every 5 minutes for 4 rounds complete
20 Medball cleans
30 DU/60 Singles
500m machine or 300-400m run 

3 mins rest

5 rounds 
5 Burpees
10 slam balls 9/6kg

Tuesday 24th March

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch 

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

O.C (Orwell Conditioning) 6:00am

21-15-9-15-21
Burpees
KB swings 24/16kg
Goblet squats 24/16kg

Rest 5 minutes

5 minutes max wall balls
(every time you break 20DU/40 single skips)

Wednesday 25th March

STRENGTH

5 SETS

7 Bench Press

14 Tempo DB Bent Over Row 

-Rest as Needed b/t Sets- (Score is Load for Bench)

WORKOUT

3 ROUNDS FOR TIME

30 Burpees*

20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

Thursday 26th March

WORKOUT

FOR TIME

100 Double Unders

50 Slam Balls

50 Walking Lunges

50 Wall Ball

100 Double Unders

40 Slam Balls

40 Walking Lunges

40 Wall Ball

100 Double Unders

30 Slam Balls

30 Walking Lunges

30 Wall Ball

FINISHER

FOR QUALITY

100 Heel Taps Over KB

100 Elbow Plank KB Touches**

O.C (Orwell Conditioning) 12:30pm

8 minute AMRAP
10/15 calorie machine or 200m run 
10/15 burpee over the rower or standard burpees
3 minutes rest

8 minute AMRAP
8 Sit ups 
10 Push ups
15 Air Squats

3 minutes rest

3 x 60 second plank hold 

Friday 27th March

STRENGTH

FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

HERO WORKOUT “DT”

5 ROUNDS FOR TIME
12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Orwell Conditioning (6:00am)

10 min AMRAP
15 Cal Ski/Row
15 Slam Balls 

2 mins Rest

8 min AMRAP
15 American KB Swings (24/16kg)
15 Ab Mat Sit ups

2 mins rest

6 min AMRAP
10 Press ups
15 Goblet squats

Saturday 28th March

PARTNER WORKOUT*

IN TEAM OF 2… AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES P1 – :30 Plank Rotations P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

INDIVIDUAL VARIATION

AMRAP x 10 MINUTES

200m Run

10 Up-Downs

20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row

12 Burpee Box Step-Up

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike

Orwell Conditioning
AMRAP 25 Minutes
50 Cal Ski/Row/Bike or 800m run 
50 Double Unders / 100 Single Unders
50 KB Front Squats 20kg/12kg
50 HR Push Ups
50 Ab Mat Sit Ups

Sunday 29th March 

WORKOUT

FOR TIME
10 Rounds of “CINDY”*

Immediately into…

“T2B FRAN” 21-15-9

Thrusters

Toes to Bar

*1 Round of “CINDY” is… 5 Pull-Ups
10 Push-Ups
15 Air Squats

Orwell Weightlifting Programme 

Session 29

SNATCH

50%/2          60%/2     70%/2  

80%/2          (90/1)2

SNATCH PULL + ABV KNEE SNATCH PULL

75%/3          80%/3     90%/3 

(105%/ 1+1)3

Back Squat

40%/2        50%/            60%/2

70%/2          80%/2        90%/1

95%/1

BOX JUMPS

4 x 3 – Small progression in jump height from previous sessions.

ACCESSORIES

Split Position Strict Press 3 x 10

Banded Row 3 x 15

60 second plank x 2

(last 2 reps of each set should be challenging)

Session 30 

POWER-SNATCH

40%/2                 50%/2            60%/2

70%/1                80%/1            Back Off Sets (75%/2)2

CLEAN & JERK

50%/2+2         60%/2+2         70%/2+2

80%/1+1         85%/1+1         90%/1+1

97.5% 1+1      Back Off sets      (87.5%/2+1)2

FLOATING CLEAN-PULLS

80%/3              90%/3               (105%/3)2 – 3-seconds eccentric (lowering to start position)

HORIZONTAL JUMPS

4 x 3 – Challenge yourself to jump MAXIMALLY for each rep and if possible, measure distance.

Session 31 

SNATCH FROM BLOCK ABV KNEE

50%/3               60%/3                 70%/3

(80%/2)4

CLEAN + PULL

50%/2+2              60%/2+2                       70%/1+1

80%/1+1                90% 1 + 1                      95%/1+1

Drops Sets – (85%/2)2

FRONT SQUAT

70%/2             80%/3                     90%/2

(105%/1)         (95%/2)2

BEHIND THE NECK JERK

50%/3             60%/3            70%/3

80%/2             90%/2            (95%/1)2 – 3 second hold in split position

 ACCESSORIES

Russian Twist 3 x 30 Reps

Side Plank 3 x 30seconds each side

Dead Bugs 3 x 20 Reps

SESSION 32

SNATCH + SNATCH PULL

50%/2+2         60%/2+2         70%/2+1

80%/2+1         90%/1+1         (95%/1)2

drop sets –       (85%/2)2

SPEED BACK SQUAT

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

(82.5%/3)3

JERK FROM RACK/BLOCK

60%/3              70%/3                80%/2

90%/1               95%/1                97.5%/1

DEFICIT CLEAN PULL (2 second pause ABV knee)

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

90%/2              (100%/2)3