CrossFit Orwell Affiliate Programme 23-12-2019

Monday 23rd December

BENCHMARK WORKOUT

“12 DAYS OF CFO” FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean

Day 3 – Burpees to a Plate

Day 4 – DB Push Press

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH

Day 8 – Wall Balls

Day 9 – Deadlifts

Day 10 -Lunges

Day 11 – DB Thruster 

Day 12 – Bar Muscle-Ups / Pull Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

Orwell Conditioning 6:30pm 

EMOM 8 

Min 1 10-15 Cal Bike 

Min 2 12-18 Slam Balls

EMOM 8

Min 1 10-15 Cal Ski Erg

Min 2 12-18 Wall Balls 

EMOM 8 

10-15 Burpees 

Orwell Gymnastics 6:30pm

T2B Develpoment

EMOM 10  5-8 T2B 

Strength 

4 x 5 Strict Pull ups 

4 x 8 Strict HSPU or Seated DB Press 

Core Circuit:

30 Flutters 

30 Alternating V ups 

30 Second hollow hold 

Tuesday 24th December

 

IN TEAMS OF 2

800m Run

21-15-9 GTOH + Synchro Goblet Squats

50 Cal Machine

21-15-9 Thrusters + Synchro Over Bar Burpees 

50 Cal Machine

15-12-9 STOH + Synchro KB swings 

50 Cal Machine

15-12-9 Hang clean + Synchro HR Push ups

50 Cal Machine 

Wednesday 25th December 

(CLOSED) Merry Christmas 

Thursday 26th December 

(CLOSED)

Friday 27th December

STRENGTH

5-5-5 Front Squat*

*Set 1 – 60% x 5 Set 2 – 70% x 5 Set 3 – 75-80% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WORKOUT
21-15-9

Power Snatch

Cal Machine

Orwell Conditioning 12:30pm

1 ROUND 4:00 STATIONS

1:00 Rest b/t Stations

STATION 1
EMOM
10 Up-Downs + 10 DB Push Press

STATION 2 EMOM
Min 1 – Max Cal Bike Min 2 – Max Plank

STATION 3 EMOM
10 Sit-ups + 10 DB Hang Clean

STATION 4 EMOM
Min 1 – Max Cal Bike Min 2 – Max Plank

Saturday 28th December

PARTNER WORKOUT

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift 

40 Toes 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

-32:00 Time Cap-

Orwell Weightlifting 09:30am 

Hang Snatch 4 x 3 75% 

4 x 3 Hang Clean + 1 Split jerk (3 sec pause in split) 75% 

Back squat 2 x 3 95% 

Sunday 29th December 

BENCHMARK WORKOUT

“BARBARA”

5 SETS* 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

-Rest 3:00 b/t Sets-

Orwell Conditioning 8:00am 

EMOM 32 

1st min 10-15 Cal Rower 

2nd min 15-20 Wall Balls 

3rd min 15-20 Ab Mat Sit Ups 

4th min 40 Double unders