CrossFit Orwell Affiliate Programme 24-02-2020

Monday 24th February 

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift

“RIPCORD”
4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift

500/400m Row/Ski/Bike

Orwell Conditioning 7:00pm

WORKOUT
4 ROUNDS FOR TIME

20 Box Jumps

20 KBS

20 Burpees

-18:00 Hard Cap-

4 mins rest 

PARTNER FINISHER (10:00cap)

100 Plate GTOH (IGYG) 

100 Synchro sit up (IGYG)

Gymnastics 7:00pm

– Kipping Pull up Development 15:00

-Strict Pull ups 4 x 5-8 

A1. 8 Seated DB Shoulder Press

A2. 10-12 Push ups 

A3. 20 Tuck Ups 

x 3 

Tuesday 25th February 

WORKOUT

AMRAP x 20 MINUTES

15/12 Cal Bike/Ski/Row

15 DB Bench Press Or HR Push ups 

3 Wall Walks

Orwell Conditioning 6:00am

Every 3 minutes for 8 rounds 

12-20 Cal machine 

15 Med ball cleans 

Wednesday 26th February 

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*

*Power or Full, Your Choice

WORKOUT

AMRAP x 7 MINUTES*

Clean & Jerks

*Every minute including 3,2,1 go…perform 15 Air Squats

Orwell Weightlifting 7:00pm

POWER-SNATCH + OVERHEAD-SQUAT

40%/2+3         50%/2+3         (60%/2+3) 4

CLEAN & JERK

50%/2+2         60%/2+2         (70%/2+2) 4

Thursday 27th February 

WORKOUT
3 SETS*
ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

FINISHER

TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

Strongman/woman 7:30pm

Pairs Chipper Workout 

120 Deadlifts

100 Hang Power Cleans 

80 Push Press 

60 Synchro over bar burpees 

Orwell Conditioning 6:00am

PARTNER WORKOUT

IN TEAMS OF 2… ON A 24:00 RUNNING CLOCK…

P1 COMPLETES… 500m Row or Ski 

WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows

*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 is finished, partners switch and P1 picks up where P2 left off.

Friday 28th February

EXTENDED WARM-UP

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike/Row (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

WORKOUT
EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

Orwell Conditioning 12:30pm

WORKOUT AMRAP x 18 MINUTES

10-12 Cal machine

12 Alt. DB Hang snatch 

10-12 Cal machine 

12 Wall Balls

Saturday 29th February 

WORKOUT

AMRAP x 18 MINUTES

20 Box Jumps

20 “Lunge” Wall Ball Shots*

*Perform an alternating reverse lunge with a toss to the 10′ target. 

COOL DOWN

FOR RECOVERY 3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY
6:00 of HS Hold or Hand Walking Practice

Orwell Conditioning 7:30am 

Mikko Triangle 

EMOM 40 

1st MIN 10-15 Cal Bike 

2nd MIN 10-15 Cal Rower 

3rd MIN 10-15 Cal Ski Erg 

4th MIN Rest 

*45 seconds work 15 seconds transition 

Orwell Weightlifting 09:30am

SNATCH PULL + SNATCH

50%/2+2         60%/2+2         (70%/2+1)4

BACK SQUAT

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

(80%3)5                       

Sunday 1st March 

PARTNER WORKOUT

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean

100m Run

*P1 works while P2 rests. P1 completes a full round then switch. Each person completes 9 rounds.

FINISHER

FOR TIME 100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

Conditioning 8:00am

6:00 work / 2:00 rest 

AMRAP 1 

200m Row + 10 Over erg burpees 

AMRAP 2 

10 lengths KB/DB farmers carry + 10 lengths run 

AMRAP 3 

15 AKB Swings + 12 Goblet Squat + 9 HR Press ups 

Orwell Weightlifting Programme 

Session 13

SNATCH

50%/3         60%/2     (70%/2) EMOM x 10

SNATCH PULL

75%/3         80%/3     (90%/3)2 

!!SPEED!! Back Squat

40%/5          50%/5     (60%/4)5

BOX JUMPS

5 x 5 – Small progression in jump height from previous sessions.

ACCESSORIES

Snatch Sots Press 4 x 10

Hanging Knee raises 4 x 10

Bent over Row 4 x 10

(last 2 reps of each set should be challenging)

Session 14

POWER-SNATCH + OVERHEAD-SQUAT

40%/2+3         50%/2+3         (60%/2+3) 4

CLEAN & JERK

50%/2+2         60%/2+2         (70%/2+2) 4

FLOATING CLEAN-PULLS

80%/3              (90%/3)4                    

HORIZONTAL JUMPS

5 x 5 – Challenge yourself to jump MAXIMALLY for each rep and if possible, measure distance.

Session 15

SNATCH FROM BLOCK ABV KNEE

50%/3               60%/3               (70%/2) EMOM x 10  

CLEAN

50%/3              60%/3                 (70%/3) x 4

!!SPEED!! FRONT SQUAT

70%/2            (80%/3)4       

BEHIND THE NECK JERK

50%/3             60%/3            (70%/3)4

ACCESSORIES

Strict Press 4 x 10

STRICT Hanging Knee Raise 4 x 10

Split Squat 4 x 10

SESSION 16

SNATCH PULL + SNATCH

50%/2+2         60%/2+2         (70%/2+1)4

BACK SQUAT

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

(80%3)5                       

JERK FROM RACK/BLOCK

60%/3              (70%/3)4                     

DEFICIT CLEAN PULL

60%/3              70%/3               (80%/3)4