CrossFit Orwell Affiliate Programme 25-05-2020

Monday 25th May

WARM-UP
1 ROUND
50 Single Unders
12 Reverse Lunges
10 Step-ups or Good Mornings

1 ROUND
25 Fast Single Unders

25 High Jump Single Unders

10 Air Squats

8 Box Jumps or 8 Broad Jumps

1 ROUND
30 Double Unders or 5 Single-Single-Double Under Attempt
10 Jumping Air Squats
8 Box Jump Overs or 8 Up Down Broad Jumps

STRENGTH

5-5-5-5
Tempo Front Squat (1111)

5 ROUNDS FOR TIME
10 Front Rack Reverse Lunges 60kg/42.5kg

15 Box Jump Overs (20″)

60 Double Unders

Tuesday 26th May

WARM-UP
3 ROUNDS

100m Run

8 Scap Push-ups

8 Up-Downs

100m Run

5 Push-ups

5 Burpees

STRENGTH

8-6-4-8-6-4 Push Press*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

WORKOUT

FOR TIME
15 Push Press 35kg/25kg

35 Burpees

15 Push Press 45kg 35kg

400m Run

15 Push Press 60kg/42.5kg

35 Burpees

15 Push Press 75kg/55kg

-14:00 Hard Cap-

Wednesday 27th May

WARM-UP

AMRAP x 6 MINUTES

8/6 Cal Row or 100m Run

10 Air Squats

6/6 SA DB Bent Over Row

STRENGTH

EVERY 1:30 x 6 SETS

1 Hang Power Clean + 1 Power Clean + 2 Front Squats

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal Row

*Power Clean Starts moderate and then can build every round or every other round.

Thursday 28th May

WARM-UP
1 ROUND
10 Scap Pull-ups or DB Suitcase Shrugs
10 Knee Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up

1 ROUND
20 Shoulder Taps
10 Hand Release Push-ups :30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up

1 ROUND
10 DB Strict Press
10 Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up

STRENGTH

5-5-5-5
Tempo Bench Press (1111)

WORKOUT

AMRAP x 12 MINUTES

3 Strict Pull-ups

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

Friday 29th May

WARM-UP
AMRAP x 6 MINUTES
8 Barbell or DB Goblet Good Mornings
8 Kipping Swings or Single DB Bent Over Rows
8 V-ups or Tuck-ups
8 Barbell or Single DB RDLs

STRENGTH

8-6-4-8-6-4 Sumo Deadlift*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

WORKOUT

3 SETS

12-10-8
Deadlifts 85kg/55kg

Toes 2 Bar

-1:30 Rest b/t Sets-

Saturday 30th May

WARM-UP

3 ROUNDS
20 Mountain Climbers

10 Alt. DB Strict Press

20 Mountain Climbers

10 Step-ups or Lunges

20 Mountain Climbers

10 DB Goblet Squats

STRENGTH

3 SETS
10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

IN TEAMS OF 2… AMRAP x 16 MINUTES*

4 DB Front Squats 22.5kg/15kg

3 DB Box Step Over 20″

2 DB Thrusters

1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

Sunday 31st May 

WARM-UP

3 ROUNDS
5/5 SA KB or DB Sumo Deadlift

5/5 SA Russian KB or DB Swing

10 Ring Rows or Single DB Bent Over Row

100m Run

STRENGTH

4 SETS FOR QUALITY
1 Kip Swing + 1 Pull-up x 5 Reps

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

WORKOUT

EVERY 2:30 x 5 SETS
10 Pull-ups

15 Russian KBS 24kg/16kg

200m Run

Orwell Weightlifting Programme 

Session 7

SNATCH

40%/3          50%/2      60%/2

(80%/2)4        

CLEAN

50%/2          60%/2     70%/2

(80%/2)4

BACK SQUAT

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

(90%/2)3 

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

Strict Press 4 x 10

Pull-up        4 x 5-8

Session 8

SNATCH PULL + POWER SNATCH

40%/2+2            50%/2+1         60%/2+1

70%/2+1            (80%/2+1)3      

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(80%/2+2)4

FRONT SQUAT

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

(90%/1)4

CORE CIRCUIT

1:15min Hollow Hold

1min Mountain Climbers

1:15min plank

1min Shoulder Taps

4 Rounds

(Flow through each without rest)

SESSION 9

CLEAN AND JERK

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

(85%/1+1 )3  

SNATCH

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

80%/2                 85%/1              Drop sets (75%/3)3       

SPEED BACK SQUAT

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

85%/2)3     

SNATCH PULL

50%/3                 60%/3                     70%/2

80%/2             (90%/2)4

COUNNTER MOVEMENT JUMP

5 x 5 

CIRCUIT

25 Banded-pull apart

25 sit-ups

25 strict press

30 seconds

3 Rounds