CrossFit Orwell Affiliate Programme 23-09-2019

Monday 23rd September

 

 

 

 

 

 

 

WORKOUT 4 ROUNDS 

“23-09-18”

23 Cal Machine 

9 GTOH 

18 Over Bar Burpees 

Orwell Conditioning 6:30pm 

5 Rounds 

In a Pair Row Or Ski 30/30 for 4 Minutes 

As an Individual AMRAP 3 

10 American KB Swings 

10 Burpees 

1 Min Rest 

Orwell Gymnastics 6:30pm 

A. Beat Swing Development 

B. Eccentric Pull ups 5 x 3

C. Strength Circuit x 4 

10 Inverted Rows 

10/10 Half kneeling Shoulder press 

15 Arm Haulers 

Tuesday 24th September

SKILL

ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development

WORKOUT
21-15-9

Russian Kettlebell Swing

C2B Pull-up

into…

15-12-9

American Kettlebell Swing

Bar Muscle-Up

-16:00 Cap-

Orwell Conditioning 6:00am

(30 Min Cap) 

4 Rounds In Pairs 

1000m Row/Ski 

25 Synchro Burpees 

25 Synchro Goblet Squats 

Wednesday 25th September

STRENGTH

3-3-3-3-3 Front Squat

*Build to 3RM Front Squat

PARTNER WORKOUT*

IN TEAMS OF 2…ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters

150 Double Unders

Max Front Squats

*Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

Orwell Weightlifting 7:30pm 

Clean Pull under + 2 Split jerks 3 x 2 + 2 60% 

Clean & Jerk 5 x 2 80% 

Clean Pull 4 x 3 100% 

Thursday 26th September

WORKOUT

E2MOM 20

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

Orwell Conditioning 6:00am 

3 Rounds 

Run 800m 

50 Double Unders 

20 Alt DB Hang Clean & Press

FINISHER:

2 Rounds 

20 Arm Haulers 

20 Ab Mat Sit Ups 

20 Hanging Knee Raises 

Strongman/Woman 7:30pm

2 Mins Max Hang Time From The Rig

2 Minutes Max Power Output Distance Sled Push *Length x Weight 

2 Minutes Max Distance Yoke Carries 

2 Minutes Max Distance Farmers Carry 

2 Minutes Max time D Ball Hold 

 Friday 27th September

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Orwell Conditioning 12:30pm 

EMOM 30 

1st Min 100-200m Run 

2nd Min 10-15 Slam balls 

3rd Min 15-20 Wall Balls 

4th 45 second plank Hold 

* Aim to finish each station in a maximum of 45 seconds 

Saturday 28th September

WORKOUT EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike

12 Hand Release Push-Ups

9 Burpee Box Jump Over 

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30

Orwell Weightlifting 9:30am 

Snatch to toes 5 x 5 

Snatch 5 x 2 80-85% 

Snatch pulls 4 x 3 100% 

Sunday 29th September 

WORKOUT
FOR TIME 15-12-9

Overhead Squat 

Slam Ball

Toes to Bar

into…

12-9-6

Overhead Squat 

Slam Ball

Toes to Bar

into…

9-7-5

Overhead Squat  

Slam Ball

Toes to Bar

-16:00 Hard Cap-

Orwell Conditioning 8:00am 

Every 5 Minutes x 4 

20 Med Ball Cleans 

200-400m Run 

30 Double Unders / 30 Single unders

In a Pair 

IGYG for 12 Rounds Total 

5 Burpees 

10 Slam Balls